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Pumpkin seeds vs. Ginger — In-Depth Nutrition Comparison

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How are pumpkin seeds and ginger different?

  • Pumpkin seeds are higher in zinc, fiber, magnesium, copper, iron, potassium, manganese, and phosphorus; however, ginger is richer in vitamin B6.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.
  • Pumpkin seeds contain 18 times more saturated fat than ginger. While pumpkin seeds contain 3.67g of saturated fat, ginger contains only 0.203g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Ginger root, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Ginger 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%
Ginger
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +121.4%
Contains more IronIron +451.7%
Contains more CopperCopper +205.3%
Contains more ZincZinc +2929.4%
Contains more PhosphorusPhosphorus +170.6%
Contains more ManganeseManganese +116.6%
Contains less SodiumSodium -27.8%

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%
Ginger
8
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +36%
Contains more Vitamin B2Vitamin B2 +52.9%
Contains more Vitamin CVitamin C +1566.7%
Contains more Vitamin B3Vitamin B3 +162.2%
Contains more Vitamin B5Vitamin B5 +262.5%
Contains more Vitamin B6Vitamin B6 +332.4%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +919.2%
Contains more FatsFats +2486.7%
Contains more CarbsCarbs +202.5%
Contains more OtherOther +393.5%
Contains more WaterWater +1653.1%

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
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +3816.9%
Contains more Poly. FatPolyunsaturated fat +5642.9%
Contains less Sat. FatSaturated fat -94.5%

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 Ginger
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Ginger DV% diff.
Zinc 10.3mg 0.34mg 91%
Fiber 18.4g 2g 66%
Polyunsaturated fat 8.844g 0.154g 58%
Magnesium 262mg 43mg 52%
Copper 0.69mg 0.226mg 52%
Iron 3.31mg 0.6mg 34%
Protein 18.55g 1.82g 33%
Fats 19.4g 0.75g 29%
Calories 446kcal 80kcal 18%
Saturated fat 3.67g 0.203g 16%
Potassium 919mg 415mg 15%
Monounsaturated fat 6.032g 0.154g 15%
Carbs 53.75g 17.77g 12%
Manganese 0.496mg 0.229mg 12%
Vitamin B6 0.037mg 0.16mg 9%
Phosphorus 92mg 34mg 8%
Choline 28.8mg 5%
Vitamin C 0.3mg 5mg 5%
Calcium 55mg 16mg 4%
Vitamin B5 0.056mg 0.203mg 3%
Vitamin B3 0.286mg 0.75mg 3%
Vitamin E 0.26mg 2%
Folate 9µg 11µg 1%
Vitamin B1 0.034mg 0.025mg 1%
Vitamin B2 0.052mg 0.034mg 1%
Selenium 0.7µg 1%
Net carbs 35.35g 15.77g N/A
Sugar 1.7g N/A
Sodium 18mg 13mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.012mg 0%
Threonine 0.683mg 0.036mg 0%
Isoleucine 0.956mg 0.051mg 0%
Leucine 1.572mg 0.074mg 0%
Lysine 1.386mg 0.057mg 0%
Methionine 0.417mg 0.013mg 0%
Phenylalanine 0.924mg 0.045mg 0%
Valine 1.491mg 0.073mg 0%
Histidine 0.515mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
23%
Ginger

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 - 1.7g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 3.467g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 10)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $1.7)
Which food is richer in vitamins?
Ginger
Ginger is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.