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Pumpkin seeds vs. Cucumber — In-Depth Nutrition Comparison

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How are pumpkin seeds and cucumber different?

  • Pumpkin seeds are higher than cucumber in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily need for zinc, 92% more than cucumber.
  • Pumpkin seeds contain 99 times more saturated fat than cucumber. Pumpkin seeds contain 3.67g of saturated fat, while cucumber contains 0.037g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cucumber, with peel, raw types were used in this article.

Infographic

Pumpkin seeds vs Cucumber 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 9.3% 4.8% 13% 11% 14% 5.5% 10% 0.26% 10% 1.6%
Contains more MagnesiumMagnesium +1915.4%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +525.2%
Contains more IronIron +1082.1%
Contains more CopperCopper +1582.9%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +527.8%
Contains less SodiumSodium -88.9%

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 9.3% 1.7% 0.6% 0% 6.8% 7.6% 1.8% 16% 9.2% 0% 41% 5.3% 3.3%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +191.8%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +833.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B5Vitamin B5 +362.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.04mg
~equal in Vitamin B12 ~0µg

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
4% 95%
Protein: 0.65 g
Fats: 0.11 g
Carbs: 3.63 g
Water: 95.23 g
Other: 0.38 g
Contains more ProteinProtein +2753.8%
Contains more FatsFats +17536.4%
Contains more CarbsCarbs +1380.7%
Contains more OtherOther +900%
Contains more WaterWater +2016.2%

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
50% 7% 43%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.032 g
Contains more Mono. FatMonounsaturated fat +120540%
Contains more Poly. FatPolyunsaturated fat +27537.5%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Cucumber
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cucumber DV% diff.
Zinc 10.3mg 0.2mg 92%
Fiber 18.4g 0.5g 72%
Copper 0.69mg 0.041mg 72%
Magnesium 262mg 13mg 59%
Polyunsaturated fat 8.844g 0.032g 59%
Iron 3.31mg 0.28mg 38%
Protein 18.55g 0.65g 36%
Fats 19.4g 0.11g 30%
Potassium 919mg 147mg 23%
Calories 446kcal 15kcal 22%
Manganese 0.496mg 0.079mg 18%
Carbs 53.75g 3.63g 17%
Saturated fat 3.67g 0.037g 17%
Monounsaturated fat 6.032g 0.005g 15%
Vitamin K 16.4µg 14%
Phosphorus 92mg 24mg 10%
Calcium 55mg 16mg 4%
Vitamin B5 0.056mg 0.259mg 4%
Vitamin C 0.3mg 2.8mg 3%
Vitamin B3 0.286mg 0.098mg 1%
Choline 6mg 1%
Folate 9µg 7µg 1%
Vitamin B1 0.034mg 0.027mg 1%
Vitamin B2 0.052mg 0.033mg 1%
Sodium 18mg 2mg 1%
Selenium 0.3µg 1%
Fructose 0.87g 1%
Net carbs 35.35g 3.13g N/A
Sugar 1.67g N/A
Starch 0.83g 0%
Vitamin A 3µg 5µg 0%
Vitamin E 0.03mg 0%
Vitamin B6 0.037mg 0.04mg 0%
Tryptophan 0.326mg 0.005mg 0%
Threonine 0.683mg 0.019mg 0%
Isoleucine 0.956mg 0.021mg 0%
Leucine 1.572mg 0.029mg 0%
Lysine 1.386mg 0.029mg 0%
Methionine 0.417mg 0.006mg 0%
Phenylalanine 0.924mg 0.019mg 0%
Valine 1.491mg 0.022mg 0%
Histidine 0.515mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Cucumber
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
8%
Cucumber
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
8%
Cucumber

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.67g)
Which food contains less Sodium?
Cucumber
Cucumber contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Cucumber
Cucumber is lower in Saturated fat (difference - 3.633g)
Which food is lower in glycemic index?
Cucumber
Cucumber is lower in glycemic index (difference - 21)
Which food is cheaper?
Cucumber
Cucumber is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cucumber - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/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.