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  6. Pumpkin seed vs. Condensed milk

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

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How are Pumpkin seed and Condensed milk different?

  • Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, and Manganese, while Condensed milk is higher in Vitamin B2, Phosphorus, Calcium, and Vitamin B12.
  • Pumpkin seed covers your daily need of 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 seed vs Condensed milk 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.
Pumpkin seed
Pumpkin seed
7
:
3
Condensed milk
Condensed milk
Contains more Iron +1642.1%
Contains more Magnesium +907.7%
Contains more Potassium +147.7%
Contains less Sodium -85.8%
Contains more Zinc +995.7%
Contains more Copper +4500%
Contains more Manganese +8166.7%
Contains more Calcium +416.4%
Contains more Phosphorus +175%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Condensed milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 86% 8% 19% 109% 33% 17% 26% 5% 1% 81%
Contains more Iron +1642.1%
Contains more Magnesium +907.7%
Contains more Potassium +147.7%
Contains less Sodium -85.8%
Contains more Zinc +995.7%
Contains more Copper +4500%
Contains more Manganese +8166.7%
Contains more Calcium +416.4%
Contains more Phosphorus +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.
Pumpkin seed
Pumpkin seed
1
:
11
Condensed milk
Condensed milk
Contains more Vitamin B3 +36.2%
Contains more Vitamin A +330.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +766.7%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +700%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +37.8%
Contains more Folate +22.2%
Contains more Vitamin B12 +∞%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Condensed milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 4% 6% 9% 23% 96% 4% 45% 12% 9% 56% 2%
Contains more Vitamin B3 +36.2%
Contains more Vitamin A +330.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +766.7%
Contains more Vitamin B1 +164.7%
Contains more Vitamin B2 +700%
Contains more Vitamin B5 +1239.3%
Contains more Vitamin B6 +37.8%
Contains more Folate +22.2%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Condensed milk
Condensed milk
Contains more Protein +134.5%
Contains more Fats +123%
Contains more Other +107.7%
Contains more Water +503.6%
Equal in Carbs - 54.4
Pumpkin seed
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
Condensed milk
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 Protein +134.5%
Contains more Fats +123%
Contains more Other +107.7%
Contains more Water +503.6%
Equal in Carbs - 54.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
0
Condensed milk
Condensed milk
Contains less Saturated Fat -33.1%
Contains more Monounsaturated Fat +148.5%
Contains more Polyunsaturated fat +2524.3%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Condensed milk
66% 29% 4%
Saturated Fat: 5.486 g
Monounsaturated Fat: 2.427 g
Polyunsaturated fat: 0.337 g
Contains less Saturated Fat -33.1%
Contains more Monounsaturated Fat +148.5%
Contains more Polyunsaturated fat +2524.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Condensed milk
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Condensed milk Opinion
Net carbs 35.35g 54.4g Condensed milk
Protein 18.55g 7.91g Pumpkin seed
Fats 19.4g 8.7g Pumpkin seed
Carbs 53.75g 54.4g Condensed milk
Calories 446kcal 321kcal Pumpkin seed
Sugar 54.4g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 284mg Condensed milk
Iron 3.31mg 0.19mg Pumpkin seed
Magnesium 262mg 26mg Pumpkin seed
Phosphorus 92mg 253mg Condensed milk
Potassium 919mg 371mg Pumpkin seed
Sodium 18mg 127mg Pumpkin seed
Zinc 10.3mg 0.94mg Pumpkin seed
Copper 0.69mg 0.015mg Pumpkin seed
Manganese 0.496mg 0.006mg Pumpkin seed
Selenium 14.8µg Condensed milk
Vitamin A 62IU 267IU Condensed milk
Vitamin A RAE 3µg 74µg Condensed milk
Vitamin E 0.16mg Condensed milk
Vitamin D 0IU 6IU Condensed milk
Vitamin D 0µg 0.2µg Condensed milk
Vitamin C 0.3mg 2.6mg Condensed milk
Vitamin B1 0.034mg 0.09mg Condensed milk
Vitamin B2 0.052mg 0.416mg Condensed milk
Vitamin B3 0.286mg 0.21mg Pumpkin seed
Vitamin B5 0.056mg 0.75mg Condensed milk
Vitamin B6 0.037mg 0.051mg Condensed milk
Folate 9µg 11µg Condensed milk
Vitamin B12 0µg 0.44µg Condensed milk
Vitamin K 0.6µg Condensed milk
Tryptophan 0.326mg 0.112mg Pumpkin seed
Threonine 0.683mg 0.357mg Pumpkin seed
Isoleucine 0.956mg 0.479mg Pumpkin seed
Leucine 1.572mg 0.775mg Pumpkin seed
Lysine 1.386mg 0.627mg Pumpkin seed
Methionine 0.417mg 0.198mg Pumpkin seed
Phenylalanine 0.924mg 0.382mg Pumpkin seed
Valine 1.491mg 0.529mg Pumpkin seed
Histidine 0.515mg 0.214mg Pumpkin seed
Cholesterol 0mg 34mg Pumpkin seed
Saturated Fat 3.67g 5.486g Pumpkin seed
Monounsaturated Fat 6.032g 2.427g Pumpkin seed
Polyunsaturated fat 8.844g 0.337g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Condensed milk
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
23%
Condensed milk
Minerals Daily Need Coverage Score
103%
Pumpkin seed
38%
Condensed milk

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 54.4g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 109mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 34mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 1.816g)
Which food is lower in glycemic index?
Condensed milk
Condensed milk is lower in glycemic index (difference - 61)
Which food is cheaper?
Condensed milk
Condensed milk is cheaper (difference - $0.6)
Which food is richer in vitamins?
Condensed milk
Condensed milk is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 seed - 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.