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  6. Pumpkin seeds vs. Italian sausage raw

Pumpkin seeds vs. Italian sausage raw — In-Depth Nutrition Comparison

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How are pumpkin seeds and italian sausage raw different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, and iron; however, italian sausage raw is richer in vitamin B1 and vitamin B12.
  • Daily need coverage for zinc for pumpkin seeds is 77% higher.
  • Pumpkin seeds have less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sausage, Italian, pork, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Italian sausage raw 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 5.4% 22% 44% 27% 49% 61% 95% 7.6% 135%
Contains more MagnesiumMagnesium +1771.4%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +263.2%
Contains more IronIron +180.5%
Contains more CopperCopper +762.5%
Contains more ZincZinc +475.4%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +755.2%
Contains more PhosphorusPhosphorus +54.3%

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 6.7% 0% 0% 0% 142% 39% 61% 31% 69% 114% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin B1Vitamin B1 +1570.6%
Contains more Vitamin B2Vitamin B2 +223.1%
Contains more Vitamin B3Vitamin B3 +1036.4%
Contains more Vitamin B5Vitamin B5 +810.7%
Contains more Vitamin B6Vitamin B6 +710.8%
Contains more Vitamin B12Vitamin B12 +∞%
~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 Italian sausage raw DV% diff.
Zinc 10.3mg 1.79mg 77%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.08mg 68%
Magnesium 262mg 14mg 59%
Selenium 24.8µg 45%
Vitamin B1 0.034mg 0.568mg 45%
Vitamin B12 0µg 0.91µg 38%
Saturated fat 3.67g 11.27g 35%
Polyunsaturated fat 8.844g 4.03g 32%
Sodium 18mg 731mg 31%
Iron 3.31mg 1.18mg 27%
Cholesterol 0mg 76mg 25%
Monounsaturated fat 6.032g 14.34g 21%
Potassium 919mg 253mg 20%
Vitamin B6 0.037mg 0.3mg 20%
Vitamin B3 0.286mg 3.25mg 19%
Manganese 0.496mg 0.058mg 19%
Carbs 53.75g 0.65g 18%
Fats 19.4g 31.33g 18%
Vitamin B5 0.056mg 0.51mg 9%
Vitamin B2 0.052mg 0.168mg 9%
Protein 18.55g 14.25g 9%
Phosphorus 92mg 142mg 7%
Calories 446kcal 346kcal 5%
Calcium 55mg 18mg 4%
Vitamin C 0.3mg 2mg 2%
Net carbs 35.35g 0.65g N/A
Vitamin A 3µg 0µg 0%
Folate 9µg 8µg 0%
Tryptophan 0.326mg 0.114mg 0%
Threonine 0.683mg 0.563mg 0%
Isoleucine 0.956mg 0.52mg 0%
Leucine 1.572mg 0.956mg 0%
Lysine 1.386mg 1.083mg 0%
Methionine 0.417mg 0.346mg 0%
Phenylalanine 0.924mg 0.477mg 0%
Valine 1.491mg 0.572mg 0%
Histidine 0.515mg 0.411mg 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
14% 31% 51% 3%
Protein: 14.25 g
Fats: 31.33 g
Carbs: 0.65 g
Water: 51.08 g
Other: 2.69 g
Contains more ProteinProtein +30.2%
Contains more CarbsCarbs +8169.2%
Contains more OtherOther +41.3%
Contains more FatsFats +61.5%
Contains more WaterWater +1035.1%

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
38% 48% 14%
Saturated fat: Sat. Fat 11.27 g
Monounsaturated fat: Mono. Fat 14.34 g
Polyunsaturated fat: Poly. Fat 4.03 g
Contains less Sat. FatSaturated fat -67.4%
Contains more Poly. FatPolyunsaturated fat +119.5%
Contains more Mono. FatMonounsaturated fat +137.7%

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. Italian sausage raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171631/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.