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Pumpkin seed vs Couscous - In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Couscous

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus, however Couscous has more Vitamin B5.
  • Pumpkin seed's daily need coverage for Zinc is 91% more.
  • Pumpkin seed has 127 times more Saturated Fat than Couscous. Pumpkin seed has 3.67g of Saturated Fat, while Couscous has 0.029g.

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

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Pumpkin seed vs Couscous 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +771.1%
Contains more Calcium +587.5%
Contains more Potassium +1484.5%
Contains more Magnesium +3175%
Contains more Copper +1582.9%
Contains more Zinc +3861.5%
Contains more Phosphorus +318.2%
Contains less Sodium -72.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 15% 3% 6% 6% 14% 8% 10% 1%
Contains more Iron +771.1%
Contains more Calcium +587.5%
Contains more Potassium +1484.5%
Contains more Magnesium +3175%
Contains more Copper +1582.9%
Contains more Zinc +3861.5%
Contains more Phosphorus +318.2%
Contains less Sodium -72.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +37.8%
Contains more Folate +66.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 3% 0% 16% 7% 19% 23% 12% 0% 1% 12%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +92.6%
Contains more Vitamin B1 +85.3%
Contains more Vitamin B3 +243.7%
Contains more Vitamin B5 +562.5%
Contains more Vitamin B6 +37.8%
Contains more Folate +66.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
7
Couscous
Mineral Summary Score
120
Pumpkin seed
7
Couscous

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
23%
Couscous
Carbohydrates
54%
Pumpkin seed
23%
Couscous
Fats
90%
Pumpkin seed
1%
Couscous

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Couscous
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Couscous
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Couscous
Couscous contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Couscous
Couscous is lower in Saturated Fat (difference - 3.641g)
Which food is lower in glycemic index?
Couscous
Couscous is lower in glycemic index (difference - 65)
Which food is cheaper?
Couscous
Couscous is cheaper (difference - $0.9)
Which food is richer in vitamins?
Couscous
Couscous is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Couscous Opinion
Calories 446 112 Pumpkin seed
Protein 18.55 3.79 Pumpkin seed
Fats 19.4 0.16 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 23.22 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.38 Pumpkin seed
Calcium 55 8 Pumpkin seed
Potassium 919 58 Pumpkin seed
Magnesium 262 8 Pumpkin seed
Sugar 0.1 Pumpkin seed
Fiber 18.4 1.4 Pumpkin seed
Copper 0.69 0.041 Pumpkin seed
Zinc 10.3 0.26 Pumpkin seed
Starch
Phosphorus 92 22 Pumpkin seed
Sodium 18 5 Couscous
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.13 Couscous
Vitamin D 0 0
Vitamin B1 0.034 0.063 Couscous
Vitamin B2 0.052 0.027 Pumpkin seed
Vitamin B3 0.286 0.983 Couscous
Vitamin B5 0.056 0.371 Couscous
Vitamin B6 0.037 0.051 Couscous
Vitamin B12 0 0
Vitamin K 0.1 Couscous
Folate 9 15 Couscous
Trans Fat
Saturated Fat 3.67 0.029 Couscous
Monounsaturated Fat 6.032 0.022 Pumpkin seed
Polyunsaturated fat 8.844 0.064 Pumpkin seed
Tryptophan 0.326 0.049 Pumpkin seed
Threonine 0.683 0.1 Pumpkin seed
Isoleucine 0.956 0.147 Pumpkin seed
Leucine 1.572 0.259 Pumpkin seed
Lysine 1.386 0.073 Pumpkin seed
Methionine 0.417 0.059 Pumpkin seed
Phenylalanine 0.924 0.184 Pumpkin seed
Valine 1.491 0.162 Pumpkin seed
Histidine 0.515 0.077 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Couscous - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169700/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.