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  6. Pumpkin seeds vs. Gooseberry

Pumpkin seeds vs. Gooseberry — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and gooseberries

  • Pumpkin seeds have more zinc, copper, magnesium, fiber, iron, potassium, manganese, and phosphorus; however, gooseberries are richer in vitamin C.
  • Pumpkin seeds cover your daily zinc needs 93% more than gooseberries.
  • Gooseberries have 97 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while gooseberries have 0.038g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Gooseberries, raw.

Infographic

Pumpkin seeds vs Gooseberry 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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +364.1%
Contains more IronIron +967.7%
Contains more CopperCopper +885.7%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +240.7%
Contains more ManganeseManganese +244.4%
Contains less SodiumSodium -94.4%

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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +9133.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B5Vitamin B5 +410.7%
Contains more Vitamin B6Vitamin B6 +116.2%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Gooseberry DV% diff.
Zinc 10.3mg 0.12mg 93%
Copper 0.69mg 0.07mg 69%
Magnesium 262mg 10mg 60%
Polyunsaturated fat 8.844g 0.317g 57%
Fiber 18.4g 4.3g 56%
Iron 3.31mg 0.31mg 38%
Protein 18.55g 0.88g 35%
Vitamin C 0.3mg 27.7mg 30%
Fats 19.4g 0.58g 29%
Potassium 919mg 198mg 21%
Calories 446kcal 44kcal 20%
Saturated fat 3.67g 0.038g 17%
Monounsaturated fat 6.032g 0.051g 15%
Manganese 0.496mg 0.144mg 15%
Carbs 53.75g 10.18g 15%
Phosphorus 92mg 27mg 9%
Vitamin B5 0.056mg 0.286mg 5%
Calcium 55mg 25mg 3%
Vitamin B6 0.037mg 0.08mg 3%
Vitamin E 0.37mg 2%
Vitamin B2 0.052mg 0.03mg 2%
Folate 9µg 6µg 1%
Selenium 0.6µg 1%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin A 3µg 15µg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 5.88g N/A
Vitamin B3 0.286mg 0.3mg 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
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
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +2008%
Contains more FatsFats +3244.8%
Contains more CarbsCarbs +428%
Contains more OtherOther +675.5%
Contains more WaterWater +1852.7%

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
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +11727.5%
Contains more Poly. FatPolyunsaturated fat +2689.9%
Contains less Sat. FatSaturated fat -99%

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.