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

Pumpkin seeds vs. Eggnog — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and eggnog

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, eggnog is richer in vitamin B12 and vitamin B2.
  • Pumpkin seeds cover your daily zinc needs 89% more than eggnog.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Eggnog.

Infographic

Pumpkin seeds vs Eggnog 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%
Eggnog
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Contains more MagnesiumMagnesium +1278.9%
Contains more PotassiumPotassium +457%
Contains more IronIron +1555%
Contains more CopperCopper +5207.7%
Contains more ZincZinc +2139.1%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +9820%
Contains more CalciumCalcium +136.4%
Contains more PhosphorusPhosphorus +18.5%

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%
Eggnog
10
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
Contains more Vitamin B3Vitamin B3 +172.4%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +1866.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B5Vitamin B5 +644.6%
Contains more Vitamin B6Vitamin B6 +35.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.034mg

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
Eggnog
1
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 g
Contains more ProteinProtein +307.7%
Contains more FatsFats +363%
Contains more CarbsCarbs +567.7%
Contains more OtherOther +467.2%
Contains more WaterWater +1734.2%

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
Eggnog
1
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 g
Contains more Mono. FatMonounsaturated fat +363.3%
Contains more Poly. FatPolyunsaturated fat +4366.7%
Contains less Sat. FatSaturated fat -29.4%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Eggnog DV% diff.
Zinc 10.3mg 0.46mg 89%
Copper 0.69mg 0.013mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 19mg 58%
Polyunsaturated fat 8.844g 0.198g 58%
Iron 3.31mg 0.2mg 39%
Protein 18.55g 4.55g 28%
Fats 19.4g 4.19g 23%
Potassium 919mg 165mg 22%
Manganese 0.496mg 0.005mg 21%
Cholesterol 0mg 59mg 20%
Vitamin B12 0µg 0.45µg 19%
Calories 446kcal 88kcal 18%
Carbs 53.75g 8.05g 15%
Monounsaturated fat 6.032g 1.302g 12%
Vitamin B2 0.052mg 0.19mg 11%
Choline 52.2mg 9%
Selenium 4.2µg 8%
Calcium 55mg 130mg 8%
Vitamin B5 0.056mg 0.417mg 7%
Vitamin A 3µg 59µg 6%
Vitamin D 0IU 49IU 6%
Vitamin D 0µg 1.2µg 6%
Saturated fat 3.67g 2.591g 5%
Phosphorus 92mg 109mg 2%
Sodium 18mg 54mg 2%
Folate 9µg 1µg 2%
Vitamin E 0.21mg 1%
Vitamin C 0.3mg 1.5mg 1%
Vitamin B3 0.286mg 0.105mg 1%
Vitamin B6 0.037mg 0.05mg 1%
Net carbs 35.35g 8.05g N/A
Sugar 8.05g N/A
Vitamin B1 0.034mg 0.034mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0.085mg 0%
Threonine 0.683mg 0.201mg 0%
Isoleucine 0.956mg 0.237mg 0%
Leucine 1.572mg 0.383mg 0%
Lysine 1.386mg 0.257mg 0%
Methionine 0.417mg 0.12mg 0%
Phenylalanine 0.924mg 0.225mg 0%
Valine 1.491mg 0.289mg 0%
Histidine 0.515mg 0.108mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Eggnog
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
17%
Eggnog
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
17%
Eggnog

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 8.05g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Eggnog
Eggnog is lower in Saturated fat (difference - 1.079g)
Which food is lower in glycemic index?
Eggnog
Eggnog is lower in glycemic index (difference - 55)
Which food is cheaper?
Eggnog
Eggnog is cheaper (difference - $0.2)
Which food is richer in vitamins?
Eggnog
Eggnog is relatively richer in vitamins
Which food is richer in minerals?
?
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.