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  6. Pumpkin seeds vs. Falafel

Pumpkin seeds vs. Falafel — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and falafel

  • Pumpkin seeds have more zinc, copper, magnesium, protein, and potassium, while falafel has more folate, phosphorus, vitamin B1, and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 80% higher.
  • Falafel contains 3 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while falafel contains 82mg.
  • The amount of sodium in pumpkin seeds is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Falafel, home-prepared.

Infographic

Pumpkin seeds vs Falafel infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +219.5%
Contains more PotassiumPotassium +57.1%
Contains more CopperCopper +167.4%
Contains more ZincZinc +586.7%
Contains less SodiumSodium -93.9%
Contains more PhosphorusPhosphorus +108.7%
Contains more ManganeseManganese +39.3%
Contains more SeleniumSelenium +∞%
~equal in Calcium ~54mg
~equal in Iron ~3.42mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 5.3% 0% 0.33% 0% 37% 38% 20% 18% 29% 0% 0% 70%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +433.3%
Contains more Vitamin B1Vitamin B1 +329.4%
Contains more Vitamin B2Vitamin B2 +219.2%
Contains more Vitamin B3Vitamin B3 +265%
Contains more Vitamin B5Vitamin B5 +421.4%
Contains more Vitamin B6Vitamin B6 +237.8%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Falafel DV% diff.
Zinc 10.3mg 1.5mg 80%
Fiber 18.4g 74%
Copper 0.69mg 0.258mg 48%
Magnesium 262mg 82mg 43%
Polyunsaturated fat 8.844g 4.16g 31%
Folate 9µg 93µg 21%
Phosphorus 92mg 192mg 14%
Sodium 18mg 294mg 12%
Protein 18.55g 13.31g 10%
Potassium 919mg 585mg 10%
Monounsaturated fat 6.032g 10.171g 10%
Vitamin B1 0.034mg 0.146mg 9%
Vitamin B2 0.052mg 0.166mg 9%
Manganese 0.496mg 0.691mg 8%
Carbs 53.75g 31.84g 7%
Vitamin B6 0.037mg 0.125mg 7%
Calories 446kcal 333kcal 6%
Saturated fat 3.67g 2.383g 6%
Vitamin B3 0.286mg 1.044mg 5%
Vitamin B5 0.056mg 0.292mg 5%
Fats 19.4g 17.8g 2%
Selenium 1µg 2%
Vitamin C 0.3mg 1.6mg 1%
Iron 3.31mg 3.42mg 1%
Protein per 100 calories 4.2g 4g N/A
Calories per 10 g protein 240kcal 250kcal N/A
Weight per 100 calories 22g 30g N/A
Unsaturated / Saturated Fat ratio 4.1 6 N/A
Net carbs 35.35g 31.84g N/A
Calcium 55mg 54mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.134mg 0%
Threonine 0.683mg 0.492mg 0%
Isoleucine 0.956mg 0.567mg 0%
Leucine 1.572mg 0.944mg 0%
Lysine 1.386mg 0.856mg 0%
Methionine 0.417mg 0.187mg 0%
Phenylalanine 0.924mg 0.707mg 0%
Valine 1.491mg 0.562mg 0%
Histidine 0.515mg 0.364mg 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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +39.4%
Contains more CarbsCarbs +68.8%
Contains more WaterWater +669.3%
~equal in Fats ~17.8g

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
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains more Poly. FatPolyunsaturated fat +112.6%
Contains less Sat. FatSaturated fat -35.1%
Contains more Mono. FatMonounsaturated fat +68.6%

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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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.