Pumpkin seeds vs. Cocktail sauce — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and cocktail sauce
- Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, cocktail sauce has more vitamin C.
- Daily need coverage for zinc for pumpkin seeds is 90% higher.
Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sauce, cocktail, ready-to-serve.
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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 | +1441.2% |
| Contains more CalciumCalcium | +111.5% |
| Contains more PotassiumPotassium | +197.4% |
| Contains more IronIron | +298.8% |
| Contains more CopperCopper | +521.6% |
| Contains more ZincZinc | +2610.5% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +235.1% |
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 B1Vitamin B1 | +61.9% |
| Contains more Vitamin CVitamin C | +3766.7% |
| Contains more Vitamin AVitamin A | +500% |
| Contains more Vitamin B3Vitamin B3 | +186.7% |
| Contains more Vitamin B5Vitamin B5 | +21.4% |
| Contains more Vitamin B6Vitamin B6 | +116.2% |
| Contains more FolateFolate | +88.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.38mg | 90% |
| Fiber | 18.4g | 1.8g | 66% |
| Copper | 0.69mg | 0.111mg | 64% |
| Polyunsaturated fat | 8.844g | 0g | 59% |
| Magnesium | 262mg | 17mg | 58% |
| Sodium | 18mg | 983mg | 42% |
| Protein | 18.55g | 1.36g | 34% |
| Iron | 3.31mg | 0.83mg | 31% |
| Fats | 19.4g | 1.05g | 28% |
| Potassium | 919mg | 309mg | 18% |
| Saturated fat | 3.67g | 0g | 17% |
| Calories | 446kcal | 124kcal | 16% |
| Manganese | 0.496mg | 0.148mg | 15% |
| Monounsaturated fat | 6.032g | 0g | 15% |
| Vitamin C | 0.3mg | 11.6mg | 13% |
| Phosphorus | 92mg | 30mg | 9% |
| Carbs | 53.75g | 28.22g | 9% |
| Vitamin E | 1.08mg | 7% | |
| Selenium | 2.2µg | 4% | |
| Vitamin K | 4.4µg | 4% | |
| Calcium | 55mg | 26mg | 3% |
| Vitamin B3 | 0.286mg | 0.82mg | 3% |
| Vitamin B6 | 0.037mg | 0.08mg | 3% |
| Folate | 9µg | 17µg | 2% |
| Vitamin A | 3µg | 18µg | 2% |
| Choline | 11mg | 2% | |
| Vitamin B1 | 0.034mg | 0.021mg | 1% |
| Net carbs | 35.35g | 26.42g | N/A |
| Sugar | 11.83g | N/A | |
| Vitamin B2 | 0.052mg | 0.047mg | 0% |
| Vitamin B5 | 0.056mg | 0.068mg | 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:
1.36 g
Fats:
1.05 g
Carbs:
28.22 g
Water:
65.67 g
Other:
3.7 g
| Contains more ProteinProtein | +1264% |
| Contains more FatsFats | +1747.6% |
| Contains more CarbsCarbs | +90.5% |
| Contains more WaterWater | +1359.3% |
~equal in
Other
~3.7g
