Pumpkin seeds vs. Cumin — In-Depth Nutrition Comparison
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What are the differences between pumpkin seeds and cumin?
- Pumpkin seeds are 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 seeds have 2 times more zinc than cumin. While pumpkin seeds have 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
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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.
| Contains more ZincZinc | +114.6% |
| Contains less SodiumSodium | -89.3% |
| Contains more MagnesiumMagnesium | +39.7% |
| Contains more CalciumCalcium | +1592.7% |
| Contains more PotassiumPotassium | +94.6% |
| Contains more IronIron | +1904.8% |
| Contains more CopperCopper | +25.7% |
| Contains more PhosphorusPhosphorus | +442.4% |
| Contains more ManganeseManganese | +572% |
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.
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin CVitamin C | +2466.7% |
| Contains more Vitamin AVitamin A | +2033.3% |
| Contains more Vitamin B1Vitamin B1 | +1747.1% |
| Contains more Vitamin B2Vitamin B2 | +528.8% |
| Contains more Vitamin B3Vitamin B3 | +1501% |
| Contains more Vitamin B6Vitamin B6 | +1075.7% |
| Contains more FolateFolate | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.31mg | 66.36mg | 788% |
| Manganese | 0.496mg | 3.333mg | 123% |
| Calcium | 55mg | 931mg | 88% |
| Phosphorus | 92mg | 499mg | 58% |
| Vitamin B1 | 0.034mg | 0.628mg | 50% |
| Zinc | 10.3mg | 4.8mg | 50% |
| Polyunsaturated fat | 8.844g | 3.279g | 37% |
| Fiber | 18.4g | 10.5g | 32% |
| Vitamin B6 | 0.037mg | 0.435mg | 31% |
| Vitamin B3 | 0.286mg | 4.579mg | 27% |
| Potassium | 919mg | 1788mg | 26% |
| Magnesium | 262mg | 366mg | 25% |
| Vitamin E | 3.33mg | 22% | |
| Vitamin B2 | 0.052mg | 0.327mg | 21% |
| Copper | 0.69mg | 0.867mg | 20% |
| Monounsaturated fat | 6.032g | 14.04g | 20% |
| Saturated fat | 3.67g | 1.535g | 10% |
| Selenium | 5.2µg | 9% | |
| Vitamin C | 0.3mg | 7.7mg | 8% |
| Sodium | 18mg | 168mg | 7% |
| Vitamin A | 3µg | 64µg | 7% |
| Vitamin K | 5.4µg | 5% | |
| Choline | 24.7mg | 4% | |
| Calories | 446kcal | 375kcal | 4% |
| Fats | 19.4g | 22.27g | 4% |
| Carbs | 53.75g | 44.24g | 3% |
| Vitamin B5 | 0.056mg | 1% | |
| Protein | 18.55g | 17.81g | 1% |
| Net carbs | 35.35g | 33.74g | N/A |
| Sugar | 2.25g | N/A | |
| Folate | 9µg | 10µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
17.81 g
Fats:
22.27 g
Carbs:
44.24 g
Water:
8.06 g
Other:
7.62 g
| Contains more CarbsCarbs | +21.5% |
| Contains more FatsFats | +14.8% |
| Contains more WaterWater | +79.1% |
| Contains more OtherOther | +100.5% |
~equal in
Protein
~17.81g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
1.535 g
Monounsaturated fat:
Mono. Fat
14.04 g
Polyunsaturated fat:
Poly. Fat
3.279 g
| Contains more Poly. FatPolyunsaturated fat | +169.7% |
| Contains less Sat. FatSaturated fat | -58.2% |
| Contains more Mono. FatMonounsaturated fat | +132.8% |
