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  6. Pumpkin seeds vs. Icing

Pumpkin seeds vs. Icing — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and icing

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, while icing has more vitamin B2.
  • Pumpkin seeds cover your daily need for zinc, 93% more than icing.
  • The amount of sodium in pumpkin seeds is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Frostings, vanilla, creamy, ready-to-eat.

Infographic

Pumpkin seeds vs Icing infographic
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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.
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%
Icing
Icing
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
Contains more MagnesiumMagnesium +26100%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +2602.9%
Contains more IronIron +1968.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +14614.3%
Contains more PhosphorusPhosphorus +411.1%
Contains less SodiumSodium -90.2%
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%
Icing
Icing
4
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% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B2Vitamin B2 +480.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.055mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Icing DV% diff.
Zinc 10.3mg 0.07mg 93%
Copper 0.69mg 0mg 77%
Fiber 18.4g 0g 74%
Magnesium 262mg 1mg 62%
Iron 3.31mg 0.16mg 39%
Protein 18.55g 0g 37%
Potassium 919mg 34mg 26%
Manganese 0.496mg 0mg 22%
Vitamin B2 0.052mg 0.302mg 19%
Phosphorus 92mg 18mg 11%
Vitamin K 13µg 11%
Vitamin E 1.53mg 10%
Sodium 18mg 184mg 7%
Polyunsaturated fat 8.844g 7.951g 6%
Carbs 53.75g 67.89g 5%
Calcium 55mg 3mg 5%
Fats 19.4g 16.23g 5%
Vitamin B6 0.037mg 0mg 3%
Saturated fat 3.67g 2.974g 3%
Monounsaturated fat 6.032g 4.86g 3%
Vitamin B1 0.034mg 0.01mg 2%
Calories 446kcal 418kcal 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 67.89g N/A
Sugar 63.1g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.1µg 0%
Vitamin B3 0.286mg 0.22mg 0%
Vitamin B5 0.056mg 0.055mg 0%
Folate 9µg 8µg 0%
Choline 2.3mg 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
Icing
Icing
2
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Contains more ProteinProtein +∞%
Contains more FatsFats +19.5%
Contains more OtherOther +369.1%
Contains more CarbsCarbs +26.3%
Contains more WaterWater +234.9%

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
Icing
Icing
1
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 g
Contains more Mono. FatMonounsaturated fat +24.1%
Contains more Poly. FatPolyunsaturated fat +11.2%
Contains less Sat. FatSaturated fat -19%

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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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.