Pumpkin seeds vs. Custard apple — In-Depth Nutrition Comparison
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How are pumpkin seeds and custard apple different?
- Pumpkin seeds are higher in fiber, magnesium, iron, potassium, and phosphorus; however, custard apple is richer in vitamin C and vitamin B6.
- Daily need coverage for fiber for pumpkin seeds is 64% higher.
- Pumpkin seeds contain 16 times more saturated fat than custard apple. While pumpkin seeds contain 3.67g of saturated fat, custard apple contains only 0.231g.
Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Custard-apple, (bullock's-heart), raw are the varieties used in this article.
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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 MagnesiumMagnesium | +1355.6% |
| Contains more CalciumCalcium | +83.3% |
| Contains more PotassiumPotassium | +140.6% |
| Contains more IronIron | +366.2% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +338.1% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -77.8% |
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 AVitamin A | +50% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +6300% |
| Contains more Vitamin B1Vitamin B1 | +135.3% |
| Contains more Vitamin B2Vitamin B2 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +74.8% |
| Contains more Vitamin B5Vitamin B5 | +141.1% |
| Contains more Vitamin B6Vitamin B6 | +497.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 2.4g | 64% |
| Polyunsaturated fat | 8.844g | 59% | |
| Magnesium | 262mg | 18mg | 58% |
| Protein | 18.55g | 1.7g | 34% |
| Iron | 3.31mg | 0.71mg | 33% |
| Fats | 19.4g | 0.6g | 29% |
| Manganese | 0.496mg | 22% | |
| Vitamin C | 0.3mg | 19.2mg | 21% |
| Calories | 446kcal | 101kcal | 17% |
| Saturated fat | 3.67g | 0.231g | 16% |
| Potassium | 919mg | 382mg | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Vitamin B6 | 0.037mg | 0.221mg | 14% |
| Carbs | 53.75g | 25.2g | 10% |
| Phosphorus | 92mg | 21mg | 10% |
| Vitamin B1 | 0.034mg | 0.08mg | 4% |
| Vitamin B2 | 0.052mg | 0.1mg | 4% |
| Calcium | 55mg | 30mg | 3% |
| Vitamin B5 | 0.056mg | 0.135mg | 2% |
| Folate | 9µg | 2% | |
| Vitamin B3 | 0.286mg | 0.5mg | 1% |
| Sodium | 18mg | 4mg | 1% |
| Net carbs | 35.35g | 22.8g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.326mg | 0.007mg | 0% |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0.037mg | 0% |
| Methionine | 0.417mg | 0.004mg | 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:
1.7 g
Fats:
0.6 g
Carbs:
25.2 g
Water:
71.5 g
Other:
1 g
| Contains more ProteinProtein | +991.2% |
| Contains more FatsFats | +3133.3% |
| Contains more CarbsCarbs | +113.3% |
| Contains more OtherOther | +280% |
| Contains more WaterWater | +1488.9% |
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
0.231 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -93.7% |
