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Pumpkin seeds vs. Feijoa — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and feijoa?

  • Pumpkin seeds are higher in zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus, yet feijoa is higher in vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Pumpkin seeds have 35 times more saturated fat than feijoa. While pumpkin seeds have 3.67g of saturated fat, feijoa has only 0.104g.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Feijoa, raw types in this article.

Infographic

Pumpkin seeds vs Feijoa 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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +434.3%
Contains more IronIron +2264.3%
Contains more CopperCopper +1816.7%
Contains more ZincZinc +17066.7%
Contains more PhosphorusPhosphorus +384.2%
Contains more ManganeseManganese +490.5%
Contains less SodiumSodium -83.3%
~equal in Selenium ~µg

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%
Feijoa
6
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +466.7%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin CVitamin C +10866.7%
Contains more Vitamin B5Vitamin B5 +316.1%
Contains more Vitamin B6Vitamin B6 +81.1%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.295mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

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
Feijoa
1
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +2512.7%
Contains more FatsFats +4519%
Contains more CarbsCarbs +253.4%
Contains more OtherOther +900%
Contains more WaterWater +1750.7%

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
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains more Mono. FatMonounsaturated fat +10671.4%
Contains more Poly. FatPolyunsaturated fat +6402.9%
Contains less Sat. FatSaturated fat -97.2%

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 Feijoa
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 Feijoa DV% diff.
Zinc 10.3mg 0.06mg 93%
Copper 0.69mg 0.036mg 73%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.136g 58%
Fiber 18.4g 6.4g 48%
Iron 3.31mg 0.14mg 40%
Protein 18.55g 0.71g 36%
Vitamin C 0.3mg 32.9mg 36%
Fats 19.4g 0.42g 29%
Potassium 919mg 172mg 22%
Calories 446kcal 61kcal 19%
Manganese 0.496mg 0.084mg 18%
Saturated fat 3.67g 0.104g 16%
Monounsaturated fat 6.032g 0.056g 15%
Carbs 53.75g 15.21g 13%
Phosphorus 92mg 19mg 10%
Calcium 55mg 17mg 4%
Vitamin B5 0.056mg 0.233mg 4%
Fructose 2.95g 4%
Folate 9µg 23µg 4%
Vitamin K 3.5µg 3%
Vitamin B2 0.052mg 0.018mg 3%
Vitamin B1 0.034mg 0.006mg 2%
Vitamin B6 0.037mg 0.067mg 2%
Vitamin E 0.16mg 1%
Sodium 18mg 3mg 1%
Net carbs 35.35g 8.81g N/A
Sugar 8.2g N/A
Vitamin A 3µg 0µg 0%
Vitamin B3 0.286mg 0.295mg 0%
Tryptophan 0.326mg 0.007mg 0%
Threonine 0.683mg 0.019mg 0%
Isoleucine 0.956mg 0.019mg 0%
Leucine 1.572mg 0.028mg 0%
Lysine 1.386mg 0.038mg 0%
Methionine 0.417mg 0.007mg 0%
Phenylalanine 0.924mg 0.019mg 0%
Valine 1.491mg 0.019mg 0%
Histidine 0.515mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Feijoa
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
14%
Feijoa
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
7%
Feijoa

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 - 8.2g)
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Feijoa
Feijoa is lower in Saturated fat (difference - 3.566g)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 31)
Which food is cheaper?
Feijoa
Feijoa is cheaper (difference - $0.9)
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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.