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  6. Pumpkin seeds vs. Eggplant

Pumpkin seeds vs. Eggplant — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and eggplant

  • Eggplant has less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Pumpkin seeds have 108 times more saturated fat than eggplant. Pumpkin seeds have 3.67g of saturated fat, while eggplant has 0.034g.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Eggplant, raw.

Infographic

Pumpkin seeds vs Eggplant 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 10% 2.7% 20% 8.6% 27% 4.4% 10% 0.26% 30% 1.6%
Contains more MagnesiumMagnesium +1771.4%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +301.3%
Contains more IronIron +1339.1%
Contains more CopperCopper +751.9%
Contains more ZincZinc +6337.5%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +113.8%
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.
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 7.3% 0.33% 6% 0% 9.8% 8.5% 12% 17% 19% 0% 8.8% 17% 3.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin CVitamin C +633.3%
Contains more Vitamin B1Vitamin B1 +14.7%
Contains more Vitamin B3Vitamin B3 +126.9%
Contains more Vitamin B5Vitamin B5 +401.8%
Contains more Vitamin B6Vitamin B6 +127%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Eggplant DV% diff.
Zinc 10.3mg 0.16mg 92%
Copper 0.69mg 0.081mg 68%
Fiber 18.4g 3g 62%
Magnesium 262mg 14mg 59%
Polyunsaturated fat 8.844g 0.076g 58%
Iron 3.31mg 0.23mg 39%
Protein 18.55g 0.98g 35%
Fats 19.4g 0.18g 30%
Calories 446kcal 25kcal 21%
Potassium 919mg 229mg 20%
Saturated fat 3.67g 0.034g 17%
Carbs 53.75g 5.88g 16%
Monounsaturated fat 6.032g 0.016g 15%
Manganese 0.496mg 0.232mg 11%
Phosphorus 92mg 24mg 10%
Calcium 55mg 9mg 5%
Vitamin B5 0.056mg 0.281mg 5%
Vitamin B6 0.037mg 0.084mg 4%
Folate 9µg 22µg 3%
Vitamin K 3.5µg 3%
Vitamin B3 0.286mg 0.649mg 2%
Fructose 1.54g 2%
Vitamin C 0.3mg 2.2mg 2%
Vitamin E 0.3mg 2%
Vitamin B2 0.052mg 0.037mg 1%
Selenium 0.3µg 1%
Sodium 18mg 2mg 1%
Choline 6.9mg 1%
Net carbs 35.35g 2.88g N/A
Sugar 3.53g N/A
Vitamin A 3µg 1µg 0%
Vitamin B1 0.034mg 0.039mg 0%
Tryptophan 0.326mg 0.009mg 0%
Threonine 0.683mg 0.037mg 0%
Isoleucine 0.956mg 0.045mg 0%
Leucine 1.572mg 0.064mg 0%
Lysine 1.386mg 0.047mg 0%
Methionine 0.417mg 0.011mg 0%
Phenylalanine 0.924mg 0.043mg 0%
Valine 1.491mg 0.053mg 0%
Histidine 0.515mg 0.023mg 0%

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
6% 92%
Protein: 0.98 g
Fats: 0.18 g
Carbs: 5.88 g
Water: 92.3 g
Other: 0.66 g
Contains more ProteinProtein +1792.9%
Contains more FatsFats +10677.8%
Contains more CarbsCarbs +814.1%
Contains more OtherOther +475.8%
Contains more WaterWater +1951.1%

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
27% 13% 60%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +37600%
Contains more Poly. FatPolyunsaturated fat +11536.8%
Contains less Sat. FatSaturated fat -99.1%

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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. Eggplant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169228/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.