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Pumpkin seeds vs. Honey — In-Depth Nutrition Comparison

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How are pumpkin seeds and honey different?

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus than honey.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Honey are the varieties used in this article.

Infographic

Pumpkin seeds vs Honey 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%
Honey
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 1.8% 4.6% 16% 12% 6% 1.7% 0.52% 10% 4.4%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +1667.3%
Contains more IronIron +688.1%
Contains more CopperCopper +1816.7%
Contains more ZincZinc +4581.8%
Contains more PhosphorusPhosphorus +2200%
Contains more ManganeseManganese +520%
Contains less SodiumSodium -77.8%

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%
Honey
3
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 1.7% 0% 0% 0% 0% 8.8% 2.3% 4.1% 5.5% 0% 0% 1.5% 1.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B3Vitamin B3 +136.4%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more FolateFolate +350%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin B5Vitamin B5 +21.4%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
Honey
2
82% 17%
Protein: 0.3 g
Fats: 0 g
Carbs: 82.4 g
Water: 17.1 g
Other: 0.2 g
Contains more ProteinProtein +6083.3%
Contains more FatsFats +∞%
Contains more OtherOther +1800%
Contains more CarbsCarbs +53.3%
Contains more WaterWater +280%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Honey DV% diff.
Zinc 10.3mg 0.22mg 92%
Copper 0.69mg 0.036mg 73%
Fiber 18.4g 0.2g 73%
Magnesium 262mg 2mg 62%
Polyunsaturated fat 8.844g 0g 59%
Fructose 40.94g 51%
Protein 18.55g 0.3g 37%
Iron 3.31mg 0.42mg 36%
Fats 19.4g 0g 30%
Potassium 919mg 52mg 26%
Manganese 0.496mg 0.08mg 18%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Phosphorus 92mg 4mg 13%
Carbs 53.75g 82.4g 10%
Calories 446kcal 304kcal 7%
Calcium 55mg 6mg 5%
Vitamin B1 0.034mg 0mg 3%
Folate 9µg 2µg 2%
Selenium 0.8µg 1%
Vitamin B2 0.052mg 0.038mg 1%
Vitamin B3 0.286mg 0.121mg 1%
Sodium 18mg 4mg 1%
Vitamin B6 0.037mg 0.024mg 1%
Vitamin C 0.3mg 0.5mg 0%
Net carbs 35.35g 82.2g N/A
Sugar 82.12g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.056mg 0.068mg 0%
Choline 2.2mg 0%
Tryptophan 0.326mg 0.004mg 0%
Threonine 0.683mg 0.004mg 0%
Isoleucine 0.956mg 0.008mg 0%
Leucine 1.572mg 0.01mg 0%
Lysine 1.386mg 0.008mg 0%
Methionine 0.417mg 0.001mg 0%
Phenylalanine 0.924mg 0.011mg 0%
Valine 1.491mg 0.009mg 0%
Histidine 0.515mg 0.001mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Honey
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
2%
Honey
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
6%
Honey

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 82.12g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Honey
Honey contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Honey
Honey is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Honey
Honey is lower in glycemic index (difference - 61)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Honey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169640/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.