Pumpkin seeds vs. Gourd — In-Depth Nutrition Comparison
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Differences between pumpkin seeds and gourd
- Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, while gourd has more vitamin C.
- Pumpkin seeds' daily need coverage for zinc is 87% higher.
- Gourd contains 1835 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while gourd contains 0.002g.
The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Gourd, white-flowered (calabash), raw.
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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 | +2281.8% |
| Contains more CalciumCalcium | +111.5% |
| Contains more PotassiumPotassium | +512.7% |
| Contains more IronIron | +1555% |
| Contains more CopperCopper | +2553.8% |
| Contains more ZincZinc | +1371.4% |
| Contains more PhosphorusPhosphorus | +607.7% |
| Contains more ManganeseManganese | +651.5% |
| Contains less SodiumSodium | -88.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +17.2% |
| Contains more Vitamin B2Vitamin B2 | +136.4% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin CVitamin C | +3266.7% |
| Contains more Vitamin B3Vitamin B3 | +11.9% |
| Contains more Vitamin B5Vitamin B5 | +171.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.7mg | 87% |
| Copper | 0.69mg | 0.026mg | 74% |
| Fiber | 18.4g | 0.5g | 72% |
| Magnesium | 262mg | 11mg | 60% |
| Polyunsaturated fat | 8.844g | 0.009g | 59% |
| Iron | 3.31mg | 0.2mg | 39% |
| Protein | 18.55g | 0.62g | 36% |
| Fats | 19.4g | 0.02g | 30% |
| Potassium | 919mg | 150mg | 23% |
| Calories | 446kcal | 14kcal | 22% |
| Manganese | 0.496mg | 0.066mg | 19% |
| Carbs | 53.75g | 3.39g | 17% |
| Saturated fat | 3.67g | 0.002g | 17% |
| Monounsaturated fat | 6.032g | 0.004g | 15% |
| Phosphorus | 92mg | 13mg | 11% |
| Vitamin C | 0.3mg | 10.1mg | 11% |
| Calcium | 55mg | 26mg | 3% |
| Vitamin B2 | 0.052mg | 0.022mg | 2% |
| Vitamin B5 | 0.056mg | 0.152mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Folate | 9µg | 6µg | 1% |
| Net carbs | 35.35g | 2.89g | N/A |
| Vitamin A | 3µg | 0% | |
| Selenium | 0.2µg | 0% | |
| Vitamin B1 | 0.034mg | 0.029mg | 0% |
| Vitamin B3 | 0.286mg | 0.32mg | 0% |
| Vitamin B6 | 0.037mg | 0.04mg | 0% |
| Tryptophan | 0.326mg | 0.003mg | 0% |
| Threonine | 0.683mg | 0.018mg | 0% |
| Isoleucine | 0.956mg | 0.033mg | 0% |
| Leucine | 1.572mg | 0.036mg | 0% |
| Lysine | 1.386mg | 0.021mg | 0% |
| Methionine | 0.417mg | 0.004mg | 0% |
| Phenylalanine | 0.924mg | 0.015mg | 0% |
| Valine | 1.491mg | 0.027mg | 0% |
| Histidine | 0.515mg | 0.004mg | 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:
0.62 g
Fats:
0.02 g
Carbs:
3.39 g
Water:
95.54 g
Other:
0.43 g
| Contains more ProteinProtein | +2891.9% |
| Contains more FatsFats | +96900% |
| Contains more CarbsCarbs | +1485.5% |
| Contains more OtherOther | +783.7% |
| Contains more WaterWater | +2023.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.002 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.009 g
| Contains more Mono. FatMonounsaturated fat | +150700% |
| Contains more Poly. FatPolyunsaturated fat | +98166.7% |
| Contains less Sat. FatSaturated fat | -99.9% |