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  6. Pumpkin seeds vs. Curry powder

Pumpkin seeds vs. Curry powder — In-Depth Nutrition Comparison

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How are pumpkin seeds and curry powder different?

  • Pumpkin seeds are richer in zinc, while curry powder is higher in manganese, iron, fiber, copper, calcium, phosphorus, vitamin B5, vitamin B3, and vitamin B1.
  • Curry powder covers your daily need for manganese, 339% more than pumpkin seeds.
  • Pumpkin seeds contain 2 times more zinc than curry powder. Pumpkin seeds contain 10.3mg of zinc, while curry powder contains 4.7mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, curry powder types were used in this article.

Infographic

Pumpkin seeds vs Curry powder 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.
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 182% 158% 103% 716% 400% 128% 157% 6.8% 1083% 220%
Contains more ZincZinc +119.1%
Contains less SodiumSodium -65.4%
Contains more CalciumCalcium +854.5%
Contains more PotassiumPotassium +27.3%
Contains more IronIron +477%
Contains more CopperCopper +73.9%
Contains more PhosphorusPhosphorus +298.9%
Contains more ManganeseManganese +1573.4%
~equal in Magnesium ~255mg

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 2.3% 0.33% 505% 0% 44% 46% 61% 64% 24% 0% 250% 42% 35%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B2Vitamin B2 +284.6%
Contains more Vitamin B3Vitamin B3 +1039.9%
Contains more Vitamin B5Vitamin B5 +1810.7%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more FolateFolate +522.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Curry powder DV% diff.
Manganese 0.496mg 8.3mg 339%
Iron 3.31mg 19.1mg 197%
Vitamin E 25.24mg 168%
Fiber 18.4g 53.2g 139%
Vitamin K 99.8µg 83%
Selenium 40.3µg 73%
Copper 0.69mg 1.2mg 57%
Zinc 10.3mg 4.7mg 51%
Calcium 55mg 525mg 47%
Polyunsaturated fat 8.844g 3.056g 39%
Phosphorus 92mg 367mg 39%
Vitamin B5 0.056mg 1.07mg 20%
Vitamin B3 0.286mg 3.26mg 19%
Vitamin B1 0.034mg 0.176mg 12%
Choline 64.2mg 12%
Folate 9µg 56µg 12%
Vitamin B2 0.052mg 0.2mg 11%
Saturated fat 3.67g 1.648g 9%
Protein 18.55g 14.29g 9%
Fats 19.4g 14.01g 8%
Potassium 919mg 1170mg 7%
Monounsaturated fat 6.032g 8.782g 7%
Calories 446kcal 325kcal 6%
Vitamin B6 0.037mg 0.105mg 5%
Magnesium 262mg 255mg 2%
Fructose 0.79g 1%
Sodium 18mg 52mg 1%
Carbs 53.75g 55.83g 1%
Vitamin C 0.3mg 0.7mg 0%
Net carbs 35.35g 2.63g N/A
Sugar 2.76g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.11mg 0%
Threonine 0.683mg 0.35mg 0%
Isoleucine 0.956mg 0.63mg 0%
Leucine 1.572mg 0.89mg 0%
Lysine 1.386mg 0.7mg 0%
Methionine 0.417mg 0.19mg 0%
Phenylalanine 0.924mg 0.58mg 0%
Valine 1.491mg 0.75mg 0%
Histidine 0.515mg 0.29mg 0%
Omega-3 - ALA 0.255g N/A
Omega-6 - Gamma-linoleic acid 0.013g N/A

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% 14% 56% 9% 7%
Protein: 14.29 g
Fats: 14.01 g
Carbs: 55.83 g
Water: 8.8 g
Other: 7.07 g
Contains more ProteinProtein +29.8%
Contains more FatsFats +38.5%
Contains more WaterWater +95.6%
Contains more OtherOther +86.1%
~equal in Carbs ~55.83g

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
12% 65% 23%
Saturated fat: Sat. Fat 1.648 g
Monounsaturated fat: Mono. Fat 8.782 g
Polyunsaturated fat: Poly. Fat 3.056 g
Contains more Poly. FatPolyunsaturated fat +189.4%
Contains less Sat. FatSaturated fat -55.1%
Contains more Mono. FatMonounsaturated fat +45.6%

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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. Curry powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170924/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.