Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Grapefruit

Pumpkin seeds vs. Grapefruit — In-Depth Nutrition Comparison

Compare

A recap on differences between pumpkin seeds and grapefruit

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, grapefruit is higher in vitamin C and vitamin A.
  • Pumpkin seeds cover your daily zinc needs 93% more than grapefruit.
  • Grapefruit contains 175 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while grapefruit contains 0.021g.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Grapefruit, raw, pink, and red, all areas.

Infographic

Pumpkin seeds vs Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +580.7%
Contains more IronIron +4037.5%
Contains more CopperCopper +2056.3%
Contains more ZincZinc +14614.3%
Contains more PhosphorusPhosphorus +411.1%
Contains more ManganeseManganese +2154.5%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +40.2%
Contains more Vitamin CVitamin C +10300%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin B1Vitamin B1 +26.5%
Contains more Vitamin B5Vitamin B5 +367.9%
Contains more Vitamin B6Vitamin B6 +43.2%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Grapefruit DV% diff.
Zinc 10.3mg 0.07mg 93%
Copper 0.69mg 0.032mg 73%
Fiber 18.4g 1.6g 67%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.036g 59%
Iron 3.31mg 0.08mg 40%
Protein 18.55g 0.77g 36%
Vitamin C 0.3mg 31.2mg 34%
Fats 19.4g 0.14g 30%
Potassium 919mg 135mg 23%
Manganese 0.496mg 0.022mg 21%
Calories 446kcal 42kcal 20%
Saturated fat 3.67g 0.021g 17%
Monounsaturated fat 6.032g 0.02g 15%
Carbs 53.75g 10.66g 14%
Phosphorus 92mg 18mg 11%
Vitamin A 3µg 58µg 6%
Vitamin B5 0.056mg 0.262mg 4%
Calcium 55mg 22mg 3%
Vitamin B2 0.052mg 0.031mg 2%
Fructose 1.77g 2%
Vitamin B1 0.034mg 0.043mg 1%
Vitamin B3 0.286mg 0.204mg 1%
Vitamin E 0.13mg 1%
Vitamin B6 0.037mg 0.053mg 1%
Folate 9µg 13µg 1%
Choline 7.7mg 1%
Sodium 18mg 0mg 1%
Net carbs 35.35g 9.06g N/A
Sugar 6.89g N/A
Selenium 0.1µg 0%
Tryptophan 0.326mg 0.008mg 0%
Threonine 0.683mg 0.013mg 0%
Isoleucine 0.956mg 0.008mg 0%
Leucine 1.572mg 0.015mg 0%
Lysine 1.386mg 0.019mg 0%
Methionine 0.417mg 0.007mg 0%
Phenylalanine 0.924mg 0.013mg 0%
Valine 1.491mg 0.015mg 0%
Histidine 0.515mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +2309.1%
Contains more FatsFats +13757.1%
Contains more CarbsCarbs +404.2%
Contains more OtherOther +927%
Contains more WaterWater +1856.9%

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Mono. FatMonounsaturated fat +30060%
Contains more Poly. FatPolyunsaturated fat +24466.7%
Contains less Sat. FatSaturated fat -99.4%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Grapefruit
Grapefruit vs Lemon
Lemon
Grapefruit
Grapefruit vs Orange
Orange
Grapefruit
Grapefruit vs Mandarin orange
Mandarin orange

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.