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Pumpkin seed vs Cumin - In-Depth Nutrition Comparison

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What are the differences between Pumpkin seed and Cumin?

  • Pumpkin seed is higher in Zinc, and Fiber, yet Cumin is higher in Iron, Manganese, Calcium, Phosphorus, Vitamin B1, Vitamin B6, Vitamin B3, and Potassium.
  • Cumin's daily need coverage for Iron is 788% more.
  • Pumpkin seed has 2 times more Zinc than Cumin. While Pumpkin seed has 10.3mg of Zinc, Cumin has only 4.8mg.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spices, cumin seed types in this article.

Infographic

Pumpkin seed vs Cumin 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 Zinc +114.6%
Contains less Sodium -89.3%
Contains more Iron +1904.8%
Contains more Calcium +1592.7%
Contains more Potassium +94.6%
Contains more Magnesium +39.7%
Contains more Copper +25.7%
Contains more Phosphorus +442.4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 2489% 280% 158% 262% 289% 131% 214% 22%
Contains more Zinc +114.6%
Contains less Sodium -89.3%
Contains more Iron +1904.8%
Contains more Calcium +1592.7%
Contains more Potassium +94.6%
Contains more Magnesium +39.7%
Contains more Copper +25.7%
Contains more Phosphorus +442.4%

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
:
9
Cumin
Contains more Vitamin C +2466.7%
Contains more Vitamin A +1948.4%
Contains more Vitamin B1 +1747.1%
Contains more Vitamin B2 +528.8%
Contains more Vitamin B3 +1501%
Contains more Vitamin B6 +1075.7%
Contains more Folate +11.1%
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 26% 77% 67% 0% 157% 76% 86% 0% 101% 0% 14% 8%
Contains more Vitamin C +2466.7%
Contains more Vitamin A +1948.4%
Contains more Vitamin B1 +1747.1%
Contains more Vitamin B2 +528.8%
Contains more Vitamin B3 +1501%
Contains more Vitamin B6 +1075.7%
Contains more Folate +11.1%

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
51
Cumin
Mineral Summary Score
120
Pumpkin seed
480
Cumin

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
107%
Cumin
Carbohydrates
54%
Pumpkin seed
44%
Cumin
Fats
90%
Pumpkin seed
103%
Cumin

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 Cumin
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals 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 Cumin
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 lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 2.25g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 150mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Cumin
Cumin is lower in Saturated Fat (difference - 2.135g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin 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 Cumin Opinion
Calories 446 375 Pumpkin seed
Protein 18.55 17.81 Pumpkin seed
Fats 19.4 22.27 Cumin
Vitamin C 0.3 7.7 Cumin
Carbs 53.75 44.24 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 66.36 Cumin
Calcium 55 931 Cumin
Potassium 919 1788 Cumin
Magnesium 262 366 Cumin
Sugar 2.25 Pumpkin seed
Fiber 18.4 10.5 Pumpkin seed
Copper 0.69 0.867 Cumin
Zinc 10.3 4.8 Pumpkin seed
Starch
Phosphorus 92 499 Cumin
Sodium 18 168 Pumpkin seed
Vitamin A 62 1270 Cumin
Vitamin E 3.33 Cumin
Vitamin D 0 0
Vitamin B1 0.034 0.628 Cumin
Vitamin B2 0.052 0.327 Cumin
Vitamin B3 0.286 4.579 Cumin
Vitamin B5 0.056 Pumpkin seed
Vitamin B6 0.037 0.435 Cumin
Vitamin B12 0 0
Vitamin K 5.4 Cumin
Folate 9 10 Cumin
Trans Fat
Saturated Fat 3.67 1.535 Cumin
Monounsaturated Fat 6.032 14.04 Cumin
Polyunsaturated fat 8.844 3.279 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.