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  6. Pumpkin seeds vs. Jelly bean

Pumpkin seeds vs. Jelly bean — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and jelly bean

  • Jelly bean contains less zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium than pumpkin seeds.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, jellybeans.

Infographic

Pumpkin seeds vs Jelly bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 3.3% 4.9% 9.3% 1.4% 1.7% 6.5% 4.6% 6%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +2383.8%
Contains more IronIron +2446.2%
Contains more CopperCopper +2364.3%
Contains more ZincZinc +20500%
Contains more PhosphorusPhosphorus +2200%
Contains less SodiumSodium -64%
Contains more ManganeseManganese +1317.1%

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 0% 0% 0% 0% 1% 2.5% 0.15% 0.54% 0.92% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin B2Vitamin B2 +372.7%
Contains more Vitamin B3Vitamin B3 +3475%
Contains more Vitamin B5Vitamin B5 +522.2%
Contains more Vitamin B6Vitamin B6 +825%
Contains more FolateFolate +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Jelly bean DV% diff.
Zinc 10.3mg 0.05mg 93%
Copper 0.69mg 0.028mg 74%
Fiber 18.4g 0.2g 73%
Magnesium 262mg 2mg 62%
Polyunsaturated fat 8.844g 0g 59%
Iron 3.31mg 0.13mg 40%
Protein 18.55g 0g 37%
Fats 19.4g 0.05g 30%
Potassium 919mg 37mg 26%
Manganese 0.496mg 0.035mg 20%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Carbs 53.75g 93.55g 13%
Phosphorus 92mg 4mg 13%
Calcium 55mg 3mg 5%
Calories 446kcal 375kcal 4%
Vitamin B6 0.037mg 0.004mg 3%
Vitamin B2 0.052mg 0.011mg 3%
Vitamin B1 0.034mg 0.004mg 3%
Folate 9µg 0µg 2%
Selenium 1.1µg 2%
Vitamin B3 0.286mg 0.008mg 2%
Vitamin B5 0.056mg 0.009mg 1%
Sodium 18mg 50mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 93.35g N/A
Sugar 70g 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
94% 6%
Protein: 0 g
Fats: 0.05 g
Carbs: 93.55 g
Water: 6.3 g
Other: 0.1 g
Contains more ProteinProtein +∞%
Contains more FatsFats +38700%
Contains more OtherOther +3700%
Contains more CarbsCarbs +74%
Contains more WaterWater +40%

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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. Jelly bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167991/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.