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  6. Pumpkin seeds vs. Egg

Pumpkin seeds vs. Egg — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and eggs

  • Pumpkin seeds have more zinc, fiber, magnesium, iron, and potassium; however, eggs have more copper, vitamin B12, vitamin B2, and vitamin B5.
  • Eggs' daily need coverage for copper is 146% more.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Egg, whole, cooked, hard-boiled.

Infographic

Pumpkin seeds vs Egg 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%
Egg
Egg
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +2520%
Contains more PotassiumPotassium +629.4%
Contains more IronIron +178.2%
Contains more ZincZinc +881%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +1807.7%
Contains more CopperCopper +189.9%
Contains more PhosphorusPhosphorus +87%
~equal in Calcium ~50mg

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%
Egg
Egg
11
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +346.9%
Contains more Vitamin AVitamin A +4866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +886.5%
Contains more Vitamin B5Vitamin B5 +2396.4%
Contains more Vitamin B6Vitamin B6 +227%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +388.9%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Egg DV% diff.
Copper 0.69mg 2mg 146%
Cholesterol 0mg 373mg 124%
Zinc 10.3mg 1.05mg 84%
Fiber 18.4g 0g 74%
Magnesium 262mg 10mg 60%
Selenium 30.8µg 56%
Choline 293.8mg 53%
Polyunsaturated fat 8.844g 1.414g 50%
Vitamin B12 0µg 1.11µg 46%
Vitamin B2 0.052mg 0.513mg 35%
Vitamin B5 0.056mg 1.398mg 27%
Iron 3.31mg 1.19mg 27%
Potassium 919mg 126mg 23%
Manganese 0.496mg 0.026mg 20%
Carbs 53.75g 1.12g 18%
Vitamin A 3µg 149µg 16%
Calories 446kcal 155kcal 15%
Fats 19.4g 10.61g 14%
Protein 18.55g 12.58g 12%
Vitamin D 0IU 87IU 11%
Phosphorus 92mg 172mg 11%
Vitamin D 0µg 2.2µg 11%
Folate 9µg 44µg 9%
Vitamin E 1.03mg 7%
Vitamin B6 0.037mg 0.121mg 6%
Sodium 18mg 124mg 5%
Monounsaturated fat 6.032g 4.077g 5%
Vitamin B1 0.034mg 0.066mg 3%
Saturated fat 3.67g 3.267g 2%
Vitamin B3 0.286mg 0.064mg 1%
Calcium 55mg 50mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 1.12g N/A
Sugar 1.12g N/A
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0.153mg 0%
Threonine 0.683mg 0.604mg 0%
Isoleucine 0.956mg 0.686mg 0%
Leucine 1.572mg 1.075mg 0%
Lysine 1.386mg 0.904mg 0%
Methionine 0.417mg 0.392mg 0%
Phenylalanine 0.924mg 0.668mg 0%
Valine 1.491mg 0.767mg 0%
Histidine 0.515mg 0.298mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - DHA 0.038g 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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +47.5%
Contains more FatsFats +82.8%
Contains more CarbsCarbs +4699.1%
Contains more OtherOther +255.1%
Contains more WaterWater +1558.2%

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
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +48%
Contains more Poly. FatPolyunsaturated fat +525.5%
Contains less Sat. FatSaturated fat -11%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.