Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seed vs. Cumin — In-Depth Nutrition Comparison

Compare

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
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.
Contains less Sodium -89.3%
Contains more Zinc +114.6%
Contains more Calcium +1592.7%
Contains more Iron +1904.8%
Contains more Magnesium +39.7%
Contains more Phosphorus +442.4%
Contains more Potassium +94.6%
Contains more Copper +25.7%
Contains more Manganese +572%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Contains less Sodium -89.3%
Contains more Zinc +114.6%
Contains more Calcium +1592.7%
Contains more Iron +1904.8%
Contains more Magnesium +39.7%
Contains more Phosphorus +442.4%
Contains more Potassium +94.6%
Contains more Copper +25.7%
Contains more Manganese +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.
:
9
Cumin
Contains more Vitamin A +1948.4%
Contains more Vitamin C +2466.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin A +1948.4%
Contains more Vitamin C +2466.7%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +21.5%
Contains more Fats +14.8%
Contains more Water +79.1%
Contains more Other +100.5%
Equal in Protein - 17.81
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
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
Contains more Carbs +21.5%
Contains more Fats +14.8%
Contains more Water +79.1%
Contains more Other +100.5%
Equal in Protein - 17.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +169.7%
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +132.8%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
Contains more Polyunsaturated fat +169.7%
Contains less Saturated Fat -58.2%
Contains more Monounsaturated Fat +132.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cumin Opinion
Net carbs 35.35g 33.74g Pumpkin seed
Protein 18.55g 17.81g Pumpkin seed
Fats 19.4g 22.27g Cumin
Carbs 53.75g 44.24g Pumpkin seed
Calories 446kcal 375kcal Pumpkin seed
Sugar 2.25g Pumpkin seed
Fiber 18.4g 10.5g Pumpkin seed
Calcium 55mg 931mg Cumin
Iron 3.31mg 66.36mg Cumin
Magnesium 262mg 366mg Cumin
Phosphorus 92mg 499mg Cumin
Potassium 919mg 1788mg Cumin
Sodium 18mg 168mg Pumpkin seed
Zinc 10.3mg 4.8mg Pumpkin seed
Copper 0.69mg 0.867mg Cumin
Manganese 0.496mg 3.333mg Cumin
Selenium 5.2µg Cumin
Vitamin A 62IU 1270IU Cumin
Vitamin A RAE 3µg 64µg Cumin
Vitamin E 3.33mg Cumin
Vitamin C 0.3mg 7.7mg Cumin
Vitamin B1 0.034mg 0.628mg Cumin
Vitamin B2 0.052mg 0.327mg Cumin
Vitamin B3 0.286mg 4.579mg Cumin
Vitamin B5 0.056mg Pumpkin seed
Vitamin B6 0.037mg 0.435mg Cumin
Folate 9µg 10µg Cumin
Vitamin K 5.4µg Cumin
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g 1.535g Cumin
Monounsaturated Fat 6.032g 14.04g Cumin
Polyunsaturated fat 8.844g 3.279g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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 seed
51%
Cumin
Minerals Daily Need Coverage Score
103%
Pumpkin seed
431%
Cumin

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)

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 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.