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  6. Pumpkin seeds vs. Condensed milk

Pumpkin seeds vs. Condensed milk — In-Depth Nutrition Comparison

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How are pumpkin seeds and condensed milk different?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, and manganese, while condensed milk is higher in vitamin B2, phosphorus, calcium, and vitamin B12.
  • Pumpkin seeds cover your daily need for zinc, 85% more than condensed milk.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Milk, canned, condensed, sweetened types were used in this article.

Infographic

Pumpkin seeds vs Condensed milk 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 85% 33% 7.1% 5% 26% 108% 17% 0.78% 81%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +147.7%
Contains more IronIron +1642.1%
Contains more CopperCopper +4500%
Contains more ZincZinc +995.7%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +8166.7%
Contains more CalciumCalcium +416.4%
Contains more PhosphorusPhosphorus +175%

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%
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 8.7% 25% 3.2% 3% 23% 96% 3.9% 45% 12% 55% 1.5% 8.3% 49%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin AVitamin A +2366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +700%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +37.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Condensed milk DV% diff.
Zinc 10.3mg 0.94mg 85%
Copper 0.69mg 0.015mg 75%
Fiber 18.4g 0g 74%
Polyunsaturated fat 8.844g 0.337g 57%
Magnesium 262mg 26mg 56%
Iron 3.31mg 0.19mg 39%
Vitamin B2 0.052mg 0.416mg 28%
Selenium 14.8µg 27%
Phosphorus 92mg 253mg 23%
Calcium 55mg 284mg 23%
Protein 18.55g 7.91g 21%
Manganese 0.496mg 0.006mg 21%
Vitamin B12 0µg 0.44µg 18%
Choline 89.1mg 16%
Fats 19.4g 8.7g 16%
Potassium 919mg 371mg 16%
Vitamin B5 0.056mg 0.75mg 14%
Cholesterol 0mg 34mg 11%
Monounsaturated fat 6.032g 2.427g 9%
Saturated fat 3.67g 5.486g 8%
Vitamin A 3µg 74µg 8%
Calories 446kcal 321kcal 6%
Vitamin B1 0.034mg 0.09mg 5%
Sodium 18mg 127mg 5%
Vitamin C 0.3mg 2.6mg 3%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 6IU 1%
Vitamin E 0.16mg 1%
Vitamin B6 0.037mg 0.051mg 1%
Vitamin K 0.6µg 1%
Folate 9µg 11µg 1%
Net carbs 35.35g 54.4g N/A
Carbs 53.75g 54.4g 0%
Sugar 54.4g N/A
Vitamin B3 0.286mg 0.21mg 0%
Tryptophan 0.326mg 0.112mg 0%
Threonine 0.683mg 0.357mg 0%
Isoleucine 0.956mg 0.479mg 0%
Leucine 1.572mg 0.775mg 0%
Lysine 1.386mg 0.627mg 0%
Methionine 0.417mg 0.198mg 0%
Phenylalanine 0.924mg 0.382mg 0%
Valine 1.491mg 0.529mg 0%
Histidine 0.515mg 0.214mg 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
8% 9% 54% 27% 2%
Protein: 7.91 g
Fats: 8.7 g
Carbs: 54.4 g
Water: 27.16 g
Other: 1.83 g
Contains more ProteinProtein +134.5%
Contains more FatsFats +123%
Contains more OtherOther +107.7%
Contains more WaterWater +503.6%
~equal in Carbs ~54.4g

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
66% 29% 4%
Saturated fat: Sat. Fat 5.486 g
Monounsaturated fat: Mono. Fat 2.427 g
Polyunsaturated fat: Poly. Fat 0.337 g
Contains less Sat. FatSaturated fat -33.1%
Contains more Mono. FatMonounsaturated fat +148.5%
Contains more Poly. FatPolyunsaturated fat +2524.3%

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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. Condensed milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171275/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.