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Pumpkin seeds vs. Domestic goose — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and domestic goose

  • Pumpkin seeds have more fiber, zinc, magnesium, and copper; however, domestic goose has more vitamin B5, vitamin B6, phosphorus, vitamin B2, and vitamin B3.
  • Pumpkin seeds' daily need coverage for fiber is 74% more.
  • Pumpkin seeds have 10 times more magnesium than domestic goose. Pumpkin seeds have 262mg of magnesium, while domestic goose has 25mg.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Goose, domesticated, meat only, cooked, roasted.

Infographic

Pumpkin seeds vs Domestic goose 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 18% 4.2% 34% 108% 92% 86% 132% 9.9% 3.1% 139%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +136.9%
Contains more IronIron +15.3%
Contains more CopperCopper +150%
Contains more ZincZinc +224.9%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +1966.7%
Contains more PhosphorusPhosphorus +235.9%

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 0% 4% 0% 0% 23% 90% 77% 110% 108% 61% 0% 9% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +170.6%
Contains more Vitamin B2Vitamin B2 +650%
Contains more Vitamin B3Vitamin B3 +1326.9%
Contains more Vitamin B5Vitamin B5 +3175%
Contains more Vitamin B6Vitamin B6 +1170.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
29% 13% 57%
Protein: 28.97 g
Fats: 12.67 g
Carbs: 0 g
Water: 57.23 g
Other: 1.13 g
Contains more FatsFats +53.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +236.3%
Contains more ProteinProtein +56.2%
Contains more WaterWater +1171.8%

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
44% 42% 15%
Saturated fat: Sat. Fat 4.56 g
Monounsaturated fat: Mono. Fat 4.34 g
Polyunsaturated fat: Poly. Fat 1.54 g
Contains less Sat. FatSaturated fat -19.5%
Contains more Mono. FatMonounsaturated fat +39%
Contains more Poly. FatPolyunsaturated fat +474.3%

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 Domestic goose
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Domestic goose DV% diff.
Fiber 18.4g 0g 74%
Zinc 10.3mg 3.17mg 65%
Magnesium 262mg 25mg 56%
Polyunsaturated fat 8.844g 1.54g 49%
Selenium 25.5µg 46%
Copper 0.69mg 0.276mg 46%
Vitamin B5 0.056mg 1.834mg 36%
Vitamin B6 0.037mg 0.47mg 33%
Cholesterol 0mg 96mg 32%
Phosphorus 92mg 309mg 31%
Vitamin B2 0.052mg 0.39mg 26%
Vitamin B3 0.286mg 4.081mg 24%
Manganese 0.496mg 0.024mg 21%
Protein 18.55g 28.97g 21%
Vitamin B12 0µg 0.49µg 20%
Carbs 53.75g 0g 18%
Potassium 919mg 388mg 16%
Calories 446kcal 238kcal 10%
Fats 19.4g 12.67g 10%
Iron 3.31mg 2.87mg 6%
Vitamin B1 0.034mg 0.092mg 5%
Calcium 55mg 14mg 4%
Saturated fat 3.67g 4.56g 4%
Monounsaturated fat 6.032g 4.34g 4%
Sodium 18mg 76mg 3%
Vitamin A 3µg 12µg 1%
Folate 9µg 12µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Tryptophan 0.326mg 0.403mg 0%
Threonine 0.683mg 1.238mg 0%
Isoleucine 0.956mg 1.488mg 0%
Leucine 1.572mg 2.447mg 0%
Lysine 1.386mg 2.48mg 0%
Methionine 0.417mg 0.783mg 0%
Phenylalanine 0.924mg 1.214mg 0%
Valine 1.491mg 1.516mg 0%
Histidine 0.515mg 0.765mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Domestic goose
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
37%
Domestic goose
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
63%
Domestic goose

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 96mg)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.89g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Domestic goose
Domestic goose is lower in glycemic index (difference - 0)
Which food is cheaper?
Domestic goose
Domestic goose is cheaper (difference - $0.2)
Which food is richer in vitamins?
Domestic goose
Domestic goose is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Domestic goose - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172414/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.