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  6. Pumpkin seeds vs. Foie gras

Pumpkin seeds vs. Foie gras — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and foie gras

  • Pumpkin seeds have more zinc, fiber, magnesium, and copper; however, foie gras is higher in vitamin B12, vitamin A, and iron.
  • Foie gras covers your daily vitamin B12 needs 392% more than pumpkin seeds.
  • Pumpkin seeds have less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pate de foie gras, canned (goose liver pate), smoked.

Infographic

Pumpkin seeds vs Foie gras 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Contains more MagnesiumMagnesium +1915.4%
Contains more PotassiumPotassium +565.9%
Contains more CopperCopper +72.5%
Contains more ZincZinc +1019.6%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +313.3%
Contains more CalciumCalcium +27.3%
Contains more IronIron +66.2%
Contains more PhosphorusPhosphorus +117.4%

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%
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 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +33266.7%
Contains more Vitamin B1Vitamin B1 +158.8%
Contains more Vitamin B2Vitamin B2 +475%
Contains more Vitamin B3Vitamin B3 +777.6%
Contains more Vitamin B5Vitamin B5 +2042.9%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +566.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Foie gras DV% diff.
Vitamin B12 0µg 9.4µg 392%
Vitamin A 3µg 1001µg 111%
Zinc 10.3mg 0.92mg 85%
Selenium 44µg 80%
Fiber 18.4g 0g 74%
Magnesium 262mg 13mg 59%
Polyunsaturated fat 8.844g 0.84g 53%
Cholesterol 0mg 150mg 50%
Monounsaturated fat 6.032g 25.61g 49%
Saturated fat 3.67g 14.45g 49%
Fats 19.4g 43.84g 38%
Copper 0.69mg 0.4mg 32%
Sodium 18mg 697mg 30%
Iron 3.31mg 5.5mg 27%
Potassium 919mg 138mg 23%
Vitamin B5 0.056mg 1.2mg 23%
Vitamin B2 0.052mg 0.299mg 19%
Carbs 53.75g 4.67g 16%
Manganese 0.496mg 0.12mg 16%
Phosphorus 92mg 200mg 15%
Protein 18.55g 11.4g 14%
Vitamin B3 0.286mg 2.51mg 14%
Folate 9µg 60µg 13%
Vitamin B1 0.034mg 0.088mg 5%
Vitamin B6 0.037mg 0.06mg 2%
Calcium 55mg 70mg 2%
Vitamin C 0.3mg 2mg 2%
Calories 446kcal 462kcal 1%
Net carbs 35.35g 4.67g N/A
Tryptophan 0.326mg 0.161mg 0%
Threonine 0.683mg 0.507mg 0%
Isoleucine 0.956mg 0.606mg 0%
Leucine 1.572mg 1.029mg 0%
Lysine 1.386mg 0.863mg 0%
Methionine 0.417mg 0.27mg 0%
Phenylalanine 0.924mg 0.567mg 0%
Valine 1.491mg 0.719mg 0%
Histidine 0.515mg 0.303mg 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
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Contains more ProteinProtein +62.7%
Contains more CarbsCarbs +1051%
Contains more OtherOther +24.6%
Contains more FatsFats +126%
Contains more WaterWater +723.1%

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
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -74.6%
Contains more Poly. FatPolyunsaturated fat +952.9%
Contains more Mono. FatMonounsaturated fat +324.6%

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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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.