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  6. Pumpkin seeds vs. French fries

Pumpkin seeds vs. French fries — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and french fries

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and manganese, while french fries have more vitamin B6, vitamin B3, vitamin B1, and vitamin B5.
  • Pumpkin seeds' daily need coverage for zinc is 89% higher.
  • French fries contain 7 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while french fries contain 35mg.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, potato, french fried in vegetable oil.

Infographic

Pumpkin seeds vs French fries 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.
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +648.6%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +308.6%
Contains more CopperCopper +456.5%
Contains more ZincZinc +1960%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +100.8%
Contains more PhosphorusPhosphorus +35.9%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B3Vitamin B3 +950.3%
Contains more Vitamin B5Vitamin B5 +935.7%
Contains more Vitamin B6Vitamin B6 +905.4%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds French fries DV% diff.
Zinc 10.3mg 0.5mg 89%
Copper 0.69mg 0.124mg 63%
Fiber 18.4g 3.8g 58%
Magnesium 262mg 35mg 54%
Iron 3.31mg 0.81mg 31%
Protein 18.55g 3.43g 30%
Vitamin B6 0.037mg 0.372mg 26%
Polyunsaturated fat 8.844g 5.398g 23%
Vitamin B3 0.286mg 3.004mg 17%
Manganese 0.496mg 0.247mg 11%
Vitamin B1 0.034mg 0.17mg 11%
Vitamin E 1.67mg 11%
Vitamin B5 0.056mg 0.58mg 10%
Potassium 919mg 579mg 10%
Vitamin K 11.2µg 9%
Sodium 18mg 210mg 8%
Choline 36.8mg 7%
Calories 446kcal 312kcal 7%
Fats 19.4g 14.73g 7%
Saturated fat 3.67g 2.336g 6%
Folate 9µg 30µg 5%
Phosphorus 92mg 125mg 5%
Vitamin C 0.3mg 4.7mg 5%
Calcium 55mg 18mg 4%
Carbs 53.75g 41.44g 4%
Selenium 0.9µg 2%
Vitamin B2 0.052mg 0.039mg 1%
Net carbs 35.35g 37.64g N/A
Sugar 0.3g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.06g N/A
Monounsaturated fat 6.032g 5.969g 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%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +440.8%
Contains more FatsFats +31.7%
Contains more CarbsCarbs +29.7%
Contains more OtherOther +105.4%
Contains more WaterWater +756.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Poly. FatPolyunsaturated fat +63.8%
Contains less Sat. FatSaturated fat -36.3%
~equal in Monounsaturated fat ~5.969g

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.