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, and potassium, while falafel has more folate, phosphorus, vitamin B1, vitamin B2, and manganese.
- 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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Potassium | 919mg | 585mg | 10% |
| Monounsaturated fat | 6.032g | 10.171g | 10% |
| Protein | 18.55g | 13.31g | 10% |
| Vitamin B2 | 0.052mg | 0.166mg | 9% |
| Vitamin B1 | 0.034mg | 0.146mg | 9% |
| Manganese | 0.496mg | 0.691mg | 8% |
| Vitamin B6 | 0.037mg | 0.125mg | 7% |
| Carbs | 53.75g | 31.84g | 7% |
| Saturated fat | 3.67g | 2.383g | 6% |
| Calories | 446kcal | 333kcal | 6% |
| Vitamin B3 | 0.286mg | 1.044mg | 5% |
| Vitamin B5 | 0.056mg | 0.292mg | 5% |
| Selenium | 1µg | 2% | |
| Fats | 19.4g | 17.8g | 2% |
| Iron | 3.31mg | 3.42mg | 1% |
| Vitamin C | 0.3mg | 1.6mg | 1% |
| 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
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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 OtherOther | +56.4% |
| Contains more WaterWater | +669.3% |
~equal in
Fats
~17.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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% |
