Pumpkin seeds vs. Horned melon — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and horned melon
- Pumpkin seeds have more zinc, copper, magnesium, iron, potassium, manganese, and phosphorus; however, horned melon has more vitamin C.
- Daily need coverage for zinc for pumpkin seeds is 89% higher.
- Horned melon has 35 times less copper than pumpkin seeds. Pumpkin seeds have 0.69mg of copper, while horned melon has 0.02mg.
Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Horned melon (Kiwano).
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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.
| Contains more MagnesiumMagnesium | +555% |
| Contains more CalciumCalcium | +323.1% |
| Contains more PotassiumPotassium | +647.2% |
| Contains more IronIron | +192.9% |
| Contains more CopperCopper | +3350% |
| Contains more ZincZinc | +2045.8% |
| Contains more PhosphorusPhosphorus | +148.6% |
| Contains more ManganeseManganese | +1171.8% |
| Contains less SodiumSodium | -88.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +36% |
| Contains more Vitamin B2Vitamin B2 | +246.7% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +1666.7% |
| Contains more Vitamin AVitamin A | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +97.6% |
| Contains more Vitamin B5Vitamin B5 | +226.8% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.48mg | 89% |
| Copper | 0.69mg | 0.02mg | 74% |
| Fiber | 18.4g | 74% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Magnesium | 262mg | 40mg | 53% |
| Protein | 18.55g | 1.78g | 34% |
| Fats | 19.4g | 1.26g | 28% |
| Iron | 3.31mg | 1.13mg | 27% |
| Potassium | 919mg | 123mg | 23% |
| Manganese | 0.496mg | 0.039mg | 20% |
| Calories | 446kcal | 44kcal | 20% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 7.56g | 15% |
| Phosphorus | 92mg | 37mg | 8% |
| Vitamin C | 0.3mg | 5.3mg | 6% |
| Calcium | 55mg | 13mg | 4% |
| Vitamin B2 | 0.052mg | 0.015mg | 3% |
| Vitamin B5 | 0.056mg | 0.183mg | 3% |
| Folate | 9µg | 3µg | 2% |
| Vitamin B3 | 0.286mg | 0.565mg | 2% |
| Vitamin B6 | 0.037mg | 0.063mg | 2% |
| Vitamin B1 | 0.034mg | 0.025mg | 1% |
| Sodium | 18mg | 2mg | 1% |
| Net carbs | 35.35g | 7.56g | N/A |
| Vitamin A | 3µg | 7µg | 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
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
1.78 g
Fats:
1.26 g
Carbs:
7.56 g
Water:
88.97 g
Other:
0.43 g
| Contains more ProteinProtein | +942.1% |
| Contains more FatsFats | +1439.7% |
| Contains more CarbsCarbs | +611% |
| Contains more OtherOther | +783.7% |
| Contains more WaterWater | +1877.1% |
