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Pumpkin seeds vs. Espresso — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and espresso

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus, while espresso has more vitamin B3.
  • Pumpkin seeds cover your daily need for zinc, 93% more than espresso.
  • The amount of saturated fat in espresso is lower.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beverages, coffee, brewed, espresso, restaurant-prepared.

Infographic

Pumpkin seeds vs Espresso infographic
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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 57% 0.6% 10% 4.9% 17% 1.4% 3% 1.8% 6.5% 0%
Contains more MagnesiumMagnesium +227.5%
Contains more CalciumCalcium +2650%
Contains more PotassiumPotassium +699.1%
Contains more IronIron +2446.2%
Contains more CopperCopper +1280%
Contains more ZincZinc +20500%
Contains more PhosphorusPhosphorus +1214.3%
Contains more ManganeseManganese +892%
Contains less SodiumSodium -22.2%
~equal in Selenium ~0µg

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 0.67% 0% 0.2% 0% 0.25% 41% 98% 1.7% 0.46% 0% 0.25% 0.75% 1.4%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3300%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more FolateFolate +800%
Contains more Vitamin B2Vitamin B2 +240.4%
Contains more Vitamin B3Vitamin B3 +1720.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more ProteinProtein +15358.3%
Contains more FatsFats +10677.8%
Contains more CarbsCarbs +3118.6%
Contains more OtherOther +1552.2%
Contains more WaterWater +2073.3%

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
50% 50%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +9513%
Contains less Sat. FatSaturated fat -97.5%

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 Espresso
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium 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 Espresso DV% diff.
Zinc 10.3mg 0.05mg 93%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.05mg 71%
Polyunsaturated fat 8.844g 0.092g 58%
Caffeine 212mg 53%
Magnesium 262mg 80mg 43%
Iron 3.31mg 0.13mg 40%
Protein 18.55g 0.12g 37%
Vitamin B3 0.286mg 5.207mg 31%
Fats 19.4g 0.18g 30%
Potassium 919mg 115mg 24%
Calories 446kcal 9kcal 22%
Manganese 0.496mg 0.05mg 19%
Carbs 53.75g 1.67g 17%
Saturated fat 3.67g 0.092g 16%
Monounsaturated fat 6.032g 0g 15%
Phosphorus 92mg 7mg 12%
Vitamin B2 0.052mg 0.177mg 10%
Calcium 55mg 2mg 5%
Vitamin B1 0.034mg 0.001mg 3%
Vitamin B6 0.037mg 0.002mg 3%
Folate 9µg 1µg 2%
Vitamin B5 0.056mg 0.028mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 1.67g N/A
Sodium 18mg 14mg 0%
Vitamin E 0.01mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.1µg 0%
Choline 2.6mg 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?

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

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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
11%
Espresso
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
10%
Espresso

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Espresso
Espresso contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Espresso
Espresso is lower in Saturated fat (difference - 3.578g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 0)
Which food is cheaper?
Espresso
Espresso 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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.