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 have 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 are 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 | +376.9% |
| 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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 333kcal |
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| Protein | 18.55g | 13.31g |
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| Fats | 19.4g | 17.8g |
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| Vitamin C | 0.3mg | 1.6mg |
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| Net carbs | 35.35g | 31.84g |
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| Carbs | 53.75g | 31.84g |
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| Magnesium | 262mg | 82mg |
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| Calcium | 55mg | 54mg |
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| Potassium | 919mg | 585mg |
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| Iron | 3.31mg | 3.42mg |
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| Fiber | 18.4g |
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| Copper | 0.69mg | 0.258mg |
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| Zinc | 10.3mg | 1.5mg |
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| Phosphorus | 92mg | 192mg |
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| Sodium | 18mg | 294mg |
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| Vitamin A | 62IU | 13IU |
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| Vitamin A | 3µg | 1µg |
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| Manganese | 0.496mg | 0.691mg |
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| Selenium | 1µg |
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| Vitamin B1 | 0.034mg | 0.146mg |
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| Vitamin B2 | 0.052mg | 0.166mg |
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| Vitamin B3 | 0.286mg | 1.044mg |
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| Vitamin B5 | 0.056mg | 0.292mg |
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| Vitamin B6 | 0.037mg | 0.125mg |
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| Folate | 9µg | 93µg |
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| Saturated Fat | 3.67g | 2.383g |
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| Monounsaturated Fat | 6.032g | 10.171g |
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| Polyunsaturated fat | 8.844g | 4.16g |
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| Tryptophan | 0.326mg | 0.134mg |
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| Threonine | 0.683mg | 0.492mg |
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| Isoleucine | 0.956mg | 0.567mg |
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| Leucine | 1.572mg | 0.944mg |
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| Lysine | 1.386mg | 0.856mg |
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| Methionine | 0.417mg | 0.187mg |
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| Phenylalanine | 0.924mg | 0.707mg |
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| Valine | 1.491mg | 0.562mg |
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| Histidine | 0.515mg | 0.364mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
103%
60%
Comparison summary
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 276mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.8)
Which food is lower in Saturated Fat?
Falafel is lower in Saturated Fat (difference - 1.287g)
Which food is lower in glycemic index?
Falafel is lower in glycemic index (difference - 33)
Which food is richer in vitamins?
Falafel is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.