Pumpkin seeds vs. Fireweed — In-Depth Nutrition Comparison
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How are pumpkin seeds and fireweed different?
- Pumpkin seeds are richer in zinc, copper, and fiber, while fireweed is higher in manganese, vitamin A, vitamin B6, calcium, vitamin B3, vitamin B5, and folate.
- Fireweed covers your daily need for manganese, 270% more than pumpkin seeds.
- Pumpkin seeds contain 4 times more zinc than fireweed. Pumpkin seeds contain 10.3mg of zinc, while fireweed contains 2.66mg.
Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fireweed, leaves, raw types were used in this article.
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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 | +67.9% |
| Contains more PotassiumPotassium | +86% |
| Contains more IronIron | +37.9% |
| Contains more CopperCopper | +115.6% |
| Contains more ZincZinc | +287.2% |
| Contains less SodiumSodium | -47.1% |
| Contains more CalciumCalcium | +680% |
| Contains more PhosphorusPhosphorus | +17.4% |
| Contains more ManganeseManganese | +1251.6% |
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 CVitamin C | +633.3% |
| Contains more Vitamin AVitamin A | +5900% |
| Contains more Vitamin B2Vitamin B2 | +163.5% |
| Contains more Vitamin B3Vitamin B3 | +1534.3% |
| Contains more Vitamin B5Vitamin B5 | +2321.4% |
| Contains more Vitamin B6Vitamin B6 | +1608.1% |
| Contains more FolateFolate | +1144.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.496mg | 6.704mg | 270% |
| Zinc | 10.3mg | 2.66mg | 69% |
| Polyunsaturated fat | 8.844g | 59% | |
| Vitamin B6 | 0.037mg | 0.632mg | 46% |
| Copper | 0.69mg | 0.32mg | 41% |
| Calcium | 55mg | 429mg | 37% |
| Fiber | 18.4g | 10.6g | 31% |
| Protein | 18.55g | 4.71g | 28% |
| Vitamin B3 | 0.286mg | 4.674mg | 27% |
| Fats | 19.4g | 2.75g | 26% |
| Folate | 9µg | 112µg | 26% |
| Vitamin B5 | 0.056mg | 1.356mg | 26% |
| Magnesium | 262mg | 156mg | 25% |
| Vitamin A | 3µg | 180µg | 20% |
| Calories | 446kcal | 103kcal | 17% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Potassium | 919mg | 494mg | 13% |
| Carbs | 53.75g | 19.22g | 12% |
| Iron | 3.31mg | 2.4mg | 11% |
| Vitamin B2 | 0.052mg | 0.137mg | 7% |
| Selenium | 0.9µg | 2% | |
| Vitamin C | 0.3mg | 2.2mg | 2% |
| Phosphorus | 92mg | 108mg | 2% |
| Sodium | 18mg | 34mg | 1% |
| Net carbs | 35.35g | 8.62g | N/A |
| Vitamin B1 | 0.034mg | 0.033mg | 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% |
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:
4.71 g
Fats:
2.75 g
Carbs:
19.22 g
Water:
70.78 g
Other:
2.54 g
| Contains more ProteinProtein | +293.8% |
| Contains more FatsFats | +605.5% |
| Contains more CarbsCarbs | +179.7% |
| Contains more OtherOther | +49.6% |
| Contains more WaterWater | +1472.9% |
