Pumpkin seeds vs. Durian — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and durian
- Pumpkin seeds have more zinc, fiber, magnesium, copper, iron, and potassium; however, durian is higher in vitamin B1, vitamin C, vitamin B6, and vitamin B2.
- Pumpkin seeds cover your daily zinc needs 91% more than durian.
- Durian contains 9 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while durian contains 30mg.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Durian, raw or frozen.
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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 | +773.3% |
| Contains more CalciumCalcium | +816.7% |
| Contains more PotassiumPotassium | +110.8% |
| Contains more IronIron | +669.8% |
| Contains more CopperCopper | +233.3% |
| Contains more ZincZinc | +3578.6% |
| Contains more PhosphorusPhosphorus | +135.9% |
| Contains more ManganeseManganese | +52.6% |
| Contains less SodiumSodium | -88.9% |
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.
| Contains more Vitamin AVitamin A | +50% |
| Contains more Vitamin CVitamin C | +6466.7% |
| Contains more Vitamin B1Vitamin B1 | +1000% |
| Contains more Vitamin B2Vitamin B2 | +284.6% |
| Contains more Vitamin B3Vitamin B3 | +275.5% |
| Contains more Vitamin B5Vitamin B5 | +310.7% |
| Contains more Vitamin B6Vitamin B6 | +754.1% |
| Contains more FolateFolate | +300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.28mg | 91% |
| Polyunsaturated fat | 8.844g | 59% | |
| Fiber | 18.4g | 3.8g | 58% |
| Magnesium | 262mg | 30mg | 55% |
| Copper | 0.69mg | 0.207mg | 54% |
| Iron | 3.31mg | 0.43mg | 36% |
| Protein | 18.55g | 1.47g | 34% |
| Vitamin B1 | 0.034mg | 0.374mg | 28% |
| Fats | 19.4g | 5.33g | 22% |
| Vitamin C | 0.3mg | 19.7mg | 22% |
| Vitamin B6 | 0.037mg | 0.316mg | 21% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Calories | 446kcal | 147kcal | 15% |
| Potassium | 919mg | 436mg | 14% |
| Vitamin B2 | 0.052mg | 0.2mg | 11% |
| Carbs | 53.75g | 27.09g | 9% |
| Phosphorus | 92mg | 39mg | 8% |
| Manganese | 0.496mg | 0.325mg | 7% |
| Folate | 9µg | 36µg | 7% |
| Calcium | 55mg | 6mg | 5% |
| Vitamin B3 | 0.286mg | 1.074mg | 5% |
| Vitamin B5 | 0.056mg | 0.23mg | 3% |
| Sodium | 18mg | 2mg | 1% |
| Net carbs | 35.35g | 23.29g | N/A |
| Vitamin A | 3µg | 2µg | 0% |
| 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% |
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:
1.47 g
Fats:
5.33 g
Carbs:
27.09 g
Water:
64.99 g
Other:
1.12 g
| Contains more ProteinProtein | +1161.9% |
| Contains more FatsFats | +264% |
| Contains more CarbsCarbs | +98.4% |
| Contains more OtherOther | +239.3% |
| Contains more WaterWater | +1344.2% |
