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  6. Pumpkin seeds vs. Dulce de Leche

Pumpkin seeds vs. Dulce de Leche — In-Depth Nutrition Comparison

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How are pumpkin seeds and dulce de Leche different?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, manganese, and potassium, while dulce de Leche is higher in vitamin B2, calcium, and vitamin B5.
  • Pumpkin seeds cover your daily need for zinc, 86% more than dulce de Leche.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Dulce de Leche types were used in this article.

Infographic

Pumpkin seeds vs Dulce de Leche 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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +1090.9%
Contains more PotassiumPotassium +162.6%
Contains more IronIron +1847.1%
Contains more CopperCopper +17150%
Contains more ZincZinc +1203.8%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +24700%
Contains more CalciumCalcium +356.4%
Contains more PhosphorusPhosphorus +109.8%

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.
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3% 49%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more Vitamin B3Vitamin B3 +36.2%
Contains more Vitamin B6Vitamin B6 +131.3%
Contains more Vitamin CVitamin C +766.7%
Contains more Vitamin AVitamin A +2366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +678.8%
Contains more Vitamin B5Vitamin B5 +1391.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Dulce de Leche DV% diff.
Zinc 10.3mg 0.79mg 86%
Copper 0.69mg 0.004mg 76%
Fiber 18.4g 0g 74%
Magnesium 262mg 22mg 57%
Polyunsaturated fat 8.844g 0.375g 56%
Iron 3.31mg 0.17mg 39%
Vitamin B2 0.052mg 0.405mg 27%
Protein 18.55g 6.84g 23%
Manganese 0.496mg 0.002mg 21%
Calcium 55mg 251mg 20%
Fats 19.4g 7.35g 19%
Potassium 919mg 350mg 17%
Vitamin B5 0.056mg 0.835mg 16%
Choline 89.1mg 16%
Phosphorus 92mg 193mg 14%
Vitamin B12 0µg 0.31µg 13%
Cholesterol 0mg 29mg 10%
Monounsaturated fat 6.032g 2.143g 10%
Vitamin A 3µg 74µg 8%
Calories 446kcal 315kcal 7%
Sodium 18mg 129mg 5%
Selenium 2.7µg 5%
Saturated fat 3.67g 4.534g 4%
Vitamin C 0.3mg 2.6mg 3%
Vitamin B6 0.037mg 0.016mg 2%
Vitamin B1 0.034mg 0.016mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.2mg 1%
Vitamin K 1.3µg 1%
Folate 9µg 11µg 1%
Vitamin D 0IU 6IU 1%
Carbs 53.75g 55.35g 1%
Net carbs 35.35g 55.35g N/A
Sugar 49.74g N/A
Vitamin B3 0.286mg 0.21mg 0%
Trans fat 0.364g N/A
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%
Fructose 0.32g 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g 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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more ProteinProtein +171.2%
Contains more FatsFats +163.9%
Contains more OtherOther +117.1%
Contains more WaterWater +538%
~equal in Carbs ~55.35g

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -19.1%
Contains more Mono. FatMonounsaturated fat +181.5%
Contains more Poly. FatPolyunsaturated fat +2258.4%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.