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  6. Pumpkin seeds vs. Figs

Pumpkin seeds vs. Figs — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and figs

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus; however, figs have more vitamin B6.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Pumpkin seeds have 61 times more saturated fat than figs. Pumpkin seeds have 3.67g of saturated fat, while figs have 0.06g.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Figs, raw.

Infographic

Pumpkin seeds vs Figs infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Figs
Figs
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +296.1%
Contains more IronIron +794.6%
Contains more CopperCopper +885.7%
Contains more ZincZinc +6766.7%
Contains more PhosphorusPhosphorus +557.1%
Contains more ManganeseManganese +287.5%
Contains less SodiumSodium -94.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Figs
Figs
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B6Vitamin B6 +205.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Figs DV% diff.
Zinc 10.3mg 0.15mg 92%
Copper 0.69mg 0.07mg 69%
Fiber 18.4g 2.9g 62%
Magnesium 262mg 17mg 58%
Polyunsaturated fat 8.844g 0.144g 58%
Iron 3.31mg 0.37mg 37%
Protein 18.55g 0.75g 36%
Fats 19.4g 0.3g 29%
Potassium 919mg 232mg 20%
Calories 446kcal 74kcal 19%
Saturated fat 3.67g 0.06g 16%
Manganese 0.496mg 0.128mg 16%
Monounsaturated fat 6.032g 0.066g 15%
Carbs 53.75g 19.18g 12%
Phosphorus 92mg 14mg 11%
Vitamin B6 0.037mg 0.113mg 6%
Vitamin B5 0.056mg 0.3mg 5%
Vitamin K 4.7µg 4%
Vitamin B1 0.034mg 0.06mg 2%
Vitamin C 0.3mg 2mg 2%
Calcium 55mg 35mg 2%
Vitamin E 0.11mg 1%
Vitamin B3 0.286mg 0.4mg 1%
Sodium 18mg 1mg 1%
Folate 9µg 6µg 1%
Choline 4.7mg 1%
Net carbs 35.35g 16.28g N/A
Sugar 16.26g N/A
Vitamin A 3µg 7µg 0%
Selenium 0.2µg 0%
Vitamin B2 0.052mg 0.05mg 0%
Tryptophan 0.326mg 0.006mg 0%
Threonine 0.683mg 0.024mg 0%
Isoleucine 0.956mg 0.023mg 0%
Leucine 1.572mg 0.033mg 0%
Lysine 1.386mg 0.03mg 0%
Methionine 0.417mg 0.006mg 0%
Phenylalanine 0.924mg 0.018mg 0%
Valine 1.491mg 0.028mg 0%
Histidine 0.515mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +2373.3%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +180.2%
Contains more OtherOther +475.8%
Contains more WaterWater +1658%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains more Mono. FatMonounsaturated fat +9039.4%
Contains more Poly. FatPolyunsaturated fat +6041.7%
Contains less Sat. FatSaturated fat -98.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.