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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
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%

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 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%

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

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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 62IU 1270IU Cumin
Vitamin E mg 3.33mg Cumin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 mg Pumpkin seed
Vitamin B6 0.037mg 0.435mg Cumin
Folate 9µg 10µg Cumin
Vitamin B12 0µg 0µg
Vitamin K µg 5.4µg Cumin
Tryptophan 0.326mg mg Pumpkin seed
Threonine 0.683mg mg Pumpkin seed
Isoleucine 0.956mg mg Pumpkin seed
Leucine 1.572mg mg Pumpkin seed
Lysine 1.386mg mg Pumpkin seed
Methionine 0.417mg mg Pumpkin seed
Phenylalanine 0.924mg mg Pumpkin seed
Valine 1.491mg mg Pumpkin seed
Histidine 0.515mg mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
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

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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

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

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.