Pumpkin seeds vs. Durian — In-Depth Nutrition Comparison
Compare
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.
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.
| 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
26%
Minerals Daily Need Coverage Score
103%
21%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Durian contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Durian is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Durian is lower in glycemic index (difference - 49)
Which food is cheaper?
Durian is cheaper (difference - $1.2)
Which food is richer in vitamins?
Durian is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)