Pumpkin seeds vs. Cloudberry — In-Depth Nutrition Comparison
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Significant differences between pumpkin seeds and cloudberries
- Pumpkin seeds have more iron and phosphorus; however, cloudberries are richer in vitamin C.
- Cloudberries cover your daily vitamin C needs 175% more than pumpkin seeds.
- Cloudberries have 5 times less iron than pumpkin seeds. Pumpkin seeds have 3.31mg of iron, while cloudberries have 0.7mg.
Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cloudberries, raw (Alaska Native).
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +205.6% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +372.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +162.9% |
| Contains more ManganeseManganese | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +52566.7% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B2Vitamin B2 | +34.6% |
| Contains more Vitamin B3Vitamin B3 | +214.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.3mg | 158mg | 175% |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 74% | |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 3.31mg | 0.7mg | 33% |
| Protein | 18.55g | 2.4g | 32% |
| Fats | 19.4g | 0.8g | 29% |
| Potassium | 919mg | 27% | |
| Manganese | 0.496mg | 22% | |
| Calories | 446kcal | 51kcal | 20% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 8.6g | 15% |
| Phosphorus | 92mg | 35mg | 8% |
| Calcium | 55mg | 18mg | 4% |
| Vitamin B3 | 0.286mg | 0.9mg | 4% |
| Vitamin B6 | 0.037mg | 3% | |
| Folate | 9µg | 2% | |
| Vitamin B1 | 0.034mg | 0.05mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin B2 | 0.052mg | 0.07mg | 1% |
| Sodium | 18mg | 1% | |
| Net carbs | 35.35g | 8.6g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
2.4 g
Fats:
0.8 g
Carbs:
8.6 g
Water:
87 g
Other:
1.2 g
| Contains more ProteinProtein | +672.9% |
| Contains more FatsFats | +2325% |
| Contains more CarbsCarbs | +525% |
| Contains more OtherOther | +216.7% |
| Contains more WaterWater | +1833.3% |
