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  6. Pumpkin seeds vs. Grape

Pumpkin seeds vs. Grape — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and grapes

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and phosphorus; however, grapes have more manganese and vitamin B6.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Grapes have 52 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while grapes have 5mg.
  • Grapes are lower in saturated fat.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Grapes, american type (slip skin), raw.

Infographic

Pumpkin seeds vs Grape 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%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +5140%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +381.2%
Contains more IronIron +1041.4%
Contains more CopperCopper +1625%
Contains more ZincZinc +25650%
Contains more PhosphorusPhosphorus +820%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +44.8%

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%
Grape
Grape
7
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 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3% 3.1%
Contains more Vitamin B5Vitamin B5 +133.3%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin B1Vitamin B1 +170.6%
Contains more Vitamin B6Vitamin B6 +197.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Grape DV% diff.
Zinc 10.3mg 0.04mg 93%
Copper 0.69mg 0.04mg 72%
Fiber 18.4g 0.9g 70%
Magnesium 262mg 5mg 61%
Polyunsaturated fat 8.844g 0.102g 58%
Iron 3.31mg 0.29mg 38%
Protein 18.55g 0.63g 36%
Fats 19.4g 0.35g 29%
Potassium 919mg 191mg 21%
Calories 446kcal 67kcal 19%
Saturated fat 3.67g 0.114g 16%
Monounsaturated fat 6.032g 0.014g 15%
Vitamin K 14.6µg 12%
Carbs 53.75g 17.15g 12%
Phosphorus 92mg 10mg 12%
Manganese 0.496mg 0.718mg 10%
Vitamin B6 0.037mg 0.11mg 6%
Vitamin B1 0.034mg 0.092mg 5%
Vitamin C 0.3mg 4mg 4%
Calcium 55mg 14mg 4%
Vitamin E 0.19mg 1%
Folate 9µg 4µg 1%
Choline 5.6mg 1%
Vitamin B5 0.056mg 0.024mg 1%
Sodium 18mg 2mg 1%
Net carbs 35.35g 16.25g N/A
Sugar 16.25g N/A
Vitamin A 3µg 5µg 0%
Selenium 0.1µg 0%
Vitamin B2 0.052mg 0.057mg 0%
Vitamin B3 0.286mg 0.3mg 0%
Tryptophan 0.326mg 0.003mg 0%
Threonine 0.683mg 0.017mg 0%
Isoleucine 0.956mg 0.005mg 0%
Leucine 1.572mg 0.013mg 0%
Lysine 1.386mg 0.014mg 0%
Methionine 0.417mg 0.021mg 0%
Phenylalanine 0.924mg 0.013mg 0%
Valine 1.491mg 0.017mg 0%
Histidine 0.515mg 0.023mg 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
Grape
Grape
1
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +2844.4%
Contains more FatsFats +5442.9%
Contains more CarbsCarbs +213.4%
Contains more OtherOther +566.7%
Contains more WaterWater +1706.7%

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
Grape
Grape
1
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +42985.7%
Contains more Poly. FatPolyunsaturated fat +8570.6%
Contains less Sat. FatSaturated fat -96.9%

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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. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/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.