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  6. Pumpkin seeds vs. Halva

Pumpkin seeds vs. Halva — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and halva

  • Pumpkin seeds have more fiber, zinc, and potassium; however, halva is richer in phosphorus, copper, vitamin B1, vitamin B6, manganese, vitamin B3, and iron.
  • Halva covers your daily phosphorus needs 74% more than pumpkin seeds.
  • Halva has 5 times less potassium than pumpkin seeds. Pumpkin seeds have 919mg of potassium, while halva has 187mg.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, halavah, plain.

Infographic

Pumpkin seeds vs Halva 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%
Halva
Halva
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 156% 9.9% 17% 170% 401% 118% 260% 25% 114% 63%
Contains more MagnesiumMagnesium +20.2%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +391.4%
Contains more ZincZinc +138.4%
Contains less SodiumSodium -90.8%
Contains more IronIron +36.9%
Contains more CopperCopper +74.2%
Contains more PhosphorusPhosphorus +559.8%
Contains more ManganeseManganese +76%

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%
Halva
Halva
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 0.33% 0% 0% 0% 106% 20% 54% 10% 80% 5% 0% 49% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1147.1%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B3Vitamin B3 +898.6%
Contains more Vitamin B5Vitamin B5 +210.7%
Contains more Vitamin B6Vitamin B6 +840.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +622.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Halva DV% diff.
Phosphorus 92mg 607mg 74%
Copper 0.69mg 1.202mg 57%
Fiber 18.4g 4.5g 56%
Zinc 10.3mg 4.32mg 54%
Vitamin B1 0.034mg 0.424mg 33%
Vitamin B6 0.037mg 0.348mg 24%
Potassium 919mg 187mg 22%
Selenium 11.5µg 21%
Vitamin B3 0.286mg 2.856mg 16%
Manganese 0.496mg 0.873mg 16%
Iron 3.31mg 4.53mg 15%
Folate 9µg 65µg 14%
Protein 18.55g 12.49g 12%
Magnesium 262mg 218mg 10%
Sodium 18mg 195mg 8%
Monounsaturated fat 6.032g 8.194g 5%
Vitamin B2 0.052mg 0.088mg 3%
Fats 19.4g 21.52g 3%
Vitamin B5 0.056mg 0.174mg 2%
Carbs 53.75g 60.49g 2%
Saturated fat 3.67g 4.127g 2%
Polyunsaturated fat 8.844g 8.481g 2%
Calcium 55mg 33mg 2%
Vitamin B12 0µg 0.04µg 2%
Calories 446kcal 469kcal 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 55.99g N/A
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%

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
Halva
Halva
2
12% 22% 60% 4% 2%
Protein: 12.49 g
Fats: 21.52 g
Carbs: 60.49 g
Water: 3.67 g
Other: 1.83 g
Contains more ProteinProtein +48.5%
Contains more WaterWater +22.6%
Contains more OtherOther +107.7%
Contains more FatsFats +10.9%
Contains more CarbsCarbs +12.5%

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
Halva
Halva
1
20% 39% 41%
Saturated fat: Sat. Fat 4.127 g
Monounsaturated fat: Mono. Fat 8.194 g
Polyunsaturated fat: Poly. Fat 8.481 g
Contains less Sat. FatSaturated fat -11.1%
Contains more Mono. FatMonounsaturated fat +35.8%
~equal in Polyunsaturated fat ~8.481g

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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. Halva - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167996/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.