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Pumpkin seeds vs. Grenadine — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and grenadine

  • The amount of zinc, copper, fiber, magnesium, iron, potassium, phosphorus, and monounsaturated fat in pumpkin seeds is higher than in grenadine.
  • Pumpkin seeds cover your daily need for zinc, 92% more than grenadine.
  • The amount of saturated fat in grenadine is lower.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Syrups, grenadine.

Infographic

Pumpkin seeds vs Grenadine 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 2.9% 1.8% 2.5% 1.9% 8.7% 3.5% 1.7% 3.5% 0% 3.3%
Contains more MagnesiumMagnesium +6450%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +3182.1%
Contains more IronIron +6520%
Contains more CopperCopper +2553.8%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +2200%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +∞%

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 0% 0% 0% 0% 0% 2.3% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +420%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

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
67% 32%
Protein: 0 g
Fats: 0 g
Carbs: 66.91 g
Water: 32.4 g
Other: 0.69 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more OtherOther +450.7%
Contains more CarbsCarbs +24.5%
Contains more WaterWater +620%

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 Grenadine
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Grenadine DV% diff.
Zinc 10.3mg 0.13mg 92%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.026mg 74%
Magnesium 262mg 4mg 61%
Polyunsaturated fat 8.844g 0g 59%
Iron 3.31mg 0.05mg 41%
Protein 18.55g 0g 37%
Fats 19.4g 0g 30%
Potassium 919mg 28mg 26%
Manganese 0.496mg 22%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Phosphorus 92mg 4mg 13%
Calories 446kcal 268kcal 9%
Calcium 55mg 6mg 5%
Carbs 53.75g 66.91g 4%
Vitamin B6 0.037mg 0mg 3%
Vitamin B1 0.034mg 0mg 3%
Vitamin B2 0.052mg 0.01mg 3%
Vitamin B3 0.286mg 0mg 2%
Folate 9µg 0µg 2%
Selenium 0.6µg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 66.91g N/A
Sugar 46.55g N/A
Sodium 18mg 27mg 0%
Vitamin A 3µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Grenadine
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
0%
Grenadine
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
3%
Grenadine

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 46.55g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 9mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food is lower in Saturated fat?
Grenadine
Grenadine is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Grenadine
Grenadine is lower in glycemic index (difference - 100)
Which food is cheaper?
Grenadine
Grenadine is cheaper (difference - $1.2)
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. Grenadine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168088/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.