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  6. Pumpkin seeds vs. Plantain raw

Pumpkin seeds vs. Plantain raw — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and plantain raw

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium; however, plantain raw is richer in vitamin A, vitamin B6, and vitamin C.
  • Pumpkin seeds cover your daily zinc needs 92% more than plantain raw.
  • Plantain raw has 26 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while plantain raw has 0.143g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Plantains, raw.

Infographic

Pumpkin seeds vs Plantain raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +608.1%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +84.2%
Contains more IronIron +451.7%
Contains more CopperCopper +751.9%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +170.6%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -77.8%

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin CVitamin C +6033.3%
Contains more Vitamin AVitamin A +1766.7%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B3Vitamin B3 +139.9%
Contains more Vitamin B5Vitamin B5 +364.3%
Contains more Vitamin B6Vitamin B6 +708.1%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Plantain raw DV% diff.
Zinc 10.3mg 0.14mg 92%
Copper 0.69mg 0.081mg 68%
Fiber 18.4g 2.3g 64%
Polyunsaturated fat 8.844g 0.069g 59%
Magnesium 262mg 37mg 54%
Protein 18.55g 1.3g 35%
Iron 3.31mg 0.6mg 34%
Fats 19.4g 0.37g 29%
Manganese 0.496mg 22%
Vitamin B6 0.037mg 0.299mg 20%
Vitamin C 0.3mg 18.4mg 20%
Saturated fat 3.67g 0.143g 16%
Calories 446kcal 122kcal 16%
Monounsaturated fat 6.032g 0.032g 15%
Potassium 919mg 499mg 12%
Phosphorus 92mg 34mg 8%
Carbs 53.75g 31.89g 7%
Vitamin A 3µg 56µg 6%
Calcium 55mg 3mg 5%
Vitamin B5 0.056mg 0.26mg 4%
Selenium 1.5µg 3%
Folate 9µg 22µg 3%
Vitamin B3 0.286mg 0.686mg 3%
Choline 13.5mg 2%
Vitamin B1 0.034mg 0.052mg 2%
Vitamin K 0.7µg 1%
Vitamin E 0.14mg 1%
Sodium 18mg 4mg 1%
Net carbs 35.35g 29.59g N/A
Sugar 15g N/A
Vitamin B2 0.052mg 0.054mg 0%
Tryptophan 0.326mg 0.015mg 0%
Threonine 0.683mg 0.034mg 0%
Isoleucine 0.956mg 0.036mg 0%
Leucine 1.572mg 0.059mg 0%
Lysine 1.386mg 0.06mg 0%
Methionine 0.417mg 0.017mg 0%
Phenylalanine 0.924mg 0.044mg 0%
Valine 1.491mg 0.046mg 0%
Histidine 0.515mg 0.064mg 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
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1326.9%
Contains more FatsFats +5143.2%
Contains more CarbsCarbs +68.5%
Contains more OtherOther +227.6%
Contains more WaterWater +1350.7%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +18750%
Contains more Poly. FatPolyunsaturated fat +12717.4%
Contains less Sat. FatSaturated fat -96.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.