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Pumpkin seeds vs. Daikon — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and daikon

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus, while daikon has more vitamin C.
  • Pumpkin seeds cover your daily need for zinc, 92% more than daikon.
  • Pumpkin seeds contain 122 times more saturated fat than daikon. While pumpkin seeds contain 3.67g of saturated fat, daikon contains only 0.03g.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Radishes, oriental, raw.

Infographic

Pumpkin seeds vs Daikon 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%
Daikon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 8.1% 20% 15% 38% 4.1% 9.9% 2.7% 5% 3.8%
Contains more MagnesiumMagnesium +1537.5%
Contains more CalciumCalcium +103.7%
Contains more PotassiumPotassium +304.8%
Contains more IronIron +727.5%
Contains more CopperCopper +500%
Contains more ZincZinc +6766.7%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -14.3%
Contains more ManganeseManganese +1205.3%

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%
Daikon
6
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 73% 0% 0% 0% 5% 4.6% 3.8% 8.3% 11% 0% 0.75% 21% 4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin CVitamin C +7233.3%
Contains more Vitamin B5Vitamin B5 +146.4%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more FolateFolate +211.1%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Daikon
1
4% 95%
Protein: 0.6 g
Fats: 0.1 g
Carbs: 4.1 g
Water: 94.62 g
Other: 0.58 g
Contains more ProteinProtein +2991.7%
Contains more FatsFats +19300%
Contains more CarbsCarbs +1211%
Contains more OtherOther +555.2%
Contains more WaterWater +2002.7%

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
Daikon
1
33% 18% 49%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.017 g
Polyunsaturated fat: Poly. Fat 0.045 g
Contains more Mono. FatMonounsaturated fat +35382.4%
Contains more Poly. FatPolyunsaturated fat +19553.3%
Contains less Sat. FatSaturated fat -99.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Daikon
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Daikon DV% diff.
Zinc 10.3mg 0.15mg 92%
Fiber 18.4g 1.6g 67%
Copper 0.69mg 0.115mg 64%
Polyunsaturated fat 8.844g 0.045g 59%
Magnesium 262mg 16mg 59%
Iron 3.31mg 0.4mg 36%
Protein 18.55g 0.6g 36%
Fats 19.4g 0.1g 30%
Vitamin C 0.3mg 22mg 24%
Calories 446kcal 18kcal 21%
Potassium 919mg 227mg 20%
Manganese 0.496mg 0.038mg 20%
Saturated fat 3.67g 0.03g 17%
Carbs 53.75g 4.1g 17%
Monounsaturated fat 6.032g 0.017g 15%
Phosphorus 92mg 23mg 10%
Folate 9µg 28µg 5%
Calcium 55mg 27mg 3%
Vitamin B5 0.056mg 0.138mg 2%
Vitamin B2 0.052mg 0.02mg 2%
Choline 7.3mg 1%
Vitamin B6 0.037mg 0.046mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin B3 0.286mg 0.2mg 1%
Selenium 0.7µg 1%
Net carbs 35.35g 2.5g N/A
Sugar 2.5g N/A
Sodium 18mg 21mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0.003mg 0%
Threonine 0.683mg 0.025mg 0%
Isoleucine 0.956mg 0.026mg 0%
Leucine 1.572mg 0.031mg 0%
Lysine 1.386mg 0.03mg 0%
Methionine 0.417mg 0.006mg 0%
Phenylalanine 0.924mg 0.02mg 0%
Valine 1.491mg 0.028mg 0%
Histidine 0.515mg 0.011mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Daikon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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 seeds
10%
Daikon
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
12%
Daikon

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Daikon
Daikon is lower in Saturated fat (difference - 3.64g)
Which food is lower in glycemic index?
Daikon
Daikon is lower in glycemic index (difference - 32)
Which food is cheaper?
Daikon
Daikon is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Daikon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168451/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.