Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seeds vs. Egg white — In-Depth Nutrition Comparison

Compare

What are the differences between pumpkin seeds and egg whites?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, yet egg whites are higher in vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • The amount of saturated fat in egg whites is lower.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Egg, white, raw, fresh types in this article.

Infographic

Pumpkin seeds vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +463.8%
Contains more IronIron +4037.5%
Contains more CopperCopper +2900%
Contains more ZincZinc +34233.3%
Contains more PhosphorusPhosphorus +513.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +4409.1%

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% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more Vitamin B6Vitamin B6 +640%
Contains more FolateFolate +125%
Contains more Vitamin B2Vitamin B2 +744.2%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +70.2%
Contains more FatsFats +11311.8%
Contains more CarbsCarbs +7263%
Contains more OtherOther +503.2%
Contains more WaterWater +1846%

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 Egg white
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Egg white DV% diff.
Zinc 10.3mg 0.03mg 93%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.023mg 74%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0g 59%
Iron 3.31mg 0.08mg 40%
Selenium 20µg 36%
Vitamin B2 0.052mg 0.439mg 30%
Fats 19.4g 0.17g 30%
Potassium 919mg 163mg 22%
Manganese 0.496mg 0.011mg 21%
Calories 446kcal 52kcal 20%
Carbs 53.75g 0.73g 18%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Protein 18.55g 10.9g 15%
Phosphorus 92mg 15mg 11%
Sodium 18mg 166mg 6%
Calcium 55mg 7mg 5%
Vitamin B12 0µg 0.09µg 4%
Vitamin B1 0.034mg 0.004mg 3%
Vitamin B5 0.056mg 0.19mg 3%
Vitamin B6 0.037mg 0.005mg 2%
Vitamin B3 0.286mg 0.105mg 1%
Folate 9µg 4µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.73g N/A
Sugar 0.71g N/A
Vitamin A 3µg 0µg 0%
Choline 1.1mg 0%
Tryptophan 0.326mg 0.125mg 0%
Threonine 0.683mg 0.449mg 0%
Isoleucine 0.956mg 0.661mg 0%
Leucine 1.572mg 1.016mg 0%
Lysine 1.386mg 0.806mg 0%
Methionine 0.417mg 0.399mg 0%
Phenylalanine 0.924mg 0.686mg 0%
Valine 1.491mg 0.809mg 0%
Histidine 0.515mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pumpkin seeds
10%
Egg white
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 148mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Egg white
Egg white is lower in glycemic index (difference - 0)
Which food is cheaper?
Egg white
Egg white is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.