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  6. Pumpkin seeds vs. Currant

Pumpkin seeds vs. Currant — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and currants?

  • Pumpkin seeds are higher in zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus, yet currants are higher in vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Pumpkin seeds have 216 times more saturated fat than currants. While pumpkin seeds have 3.67g of saturated fat, currants have only 0.017g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Currants, red, and white, raw types in this article.

Infographic

Pumpkin seeds vs Currant 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% 9.9% 24% 38% 36% 6.3% 19% 0.13% 24% 3.3%
Contains more MagnesiumMagnesium +1915.4%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +234.2%
Contains more IronIron +231%
Contains more CopperCopper +544.9%
Contains more ZincZinc +4378.3%
Contains more PhosphorusPhosphorus +109.1%
Contains more ManganeseManganese +166.7%
Contains less SodiumSodium -94.4%

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 137% 0.67% 2% 0% 10% 12% 1.9% 3.8% 16% 0% 28% 6% 4.1%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B3Vitamin B3 +186%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +13566.7%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +89.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.05mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Currant DV% diff.
Zinc 10.3mg 0.23mg 92%
Copper 0.69mg 0.107mg 65%
Magnesium 262mg 13mg 59%
Polyunsaturated fat 8.844g 0.088g 58%
Fiber 18.4g 4.3g 56%
Vitamin C 0.3mg 41mg 45%
Protein 18.55g 1.4g 34%
Fats 19.4g 0.2g 30%
Iron 3.31mg 1mg 29%
Calories 446kcal 56kcal 20%
Potassium 919mg 275mg 19%
Saturated fat 3.67g 0.017g 17%
Monounsaturated fat 6.032g 0.028g 15%
Manganese 0.496mg 0.186mg 13%
Carbs 53.75g 13.8g 13%
Vitamin K 11µg 9%
Phosphorus 92mg 44mg 7%
Fructose 3.53g 4%
Vitamin B6 0.037mg 0.07mg 3%
Calcium 55mg 33mg 2%
Selenium 0.6µg 1%
Choline 7.6mg 1%
Sodium 18mg 1mg 1%
Vitamin E 0.1mg 1%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin B3 0.286mg 0.1mg 1%
Net carbs 35.35g 9.5g N/A
Sugar 7.37g N/A
Vitamin A 3µg 2µg 0%
Vitamin B2 0.052mg 0.05mg 0%
Vitamin B5 0.056mg 0.064mg 0%
Folate 9µg 8µg 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
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
14% 84%
Protein: 1.4 g
Fats: 0.2 g
Carbs: 13.8 g
Water: 83.95 g
Other: 0.65 g
Contains more ProteinProtein +1225%
Contains more FatsFats +9600%
Contains more CarbsCarbs +289.5%
Contains more OtherOther +484.6%
Contains more WaterWater +1765.6%

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
13% 21% 66%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.028 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +21442.9%
Contains more Poly. FatPolyunsaturated fat +9950%
Contains less Sat. FatSaturated fat -99.5%

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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. Currant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173964/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.