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Pumpkin seeds vs. Kiwi — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and kiwi

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, while kiwi has more vitamin C.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • Kiwi contains 127 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while kiwi contains 0.029g.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Kiwifruit, green, raw.

Infographic

Pumpkin seeds vs Kiwi 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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +194.6%
Contains more IronIron +967.7%
Contains more CopperCopper +430.8%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +170.6%
Contains more ManganeseManganese +406.1%
Contains less SodiumSodium -83.3%

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%
Kiwi
9
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin CVitamin C +30800%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +19.2%
Contains more Vitamin B5Vitamin B5 +226.8%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +177.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Kiwi
1
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +1527.2%
Contains more FatsFats +3630.8%
Contains more CarbsCarbs +266.6%
Contains more OtherOther +523%
Contains more WaterWater +1746%

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +12734%
Contains more Poly. FatPolyunsaturated fat +2981.5%
Contains less Sat. FatSaturated fat -99.2%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Kiwi DV% diff.
Vitamin C 0.3mg 92.7mg 103%
Zinc 10.3mg 0.14mg 92%
Fiber 18.4g 3g 62%
Copper 0.69mg 0.13mg 62%
Magnesium 262mg 17mg 58%
Polyunsaturated fat 8.844g 0.287g 57%
Iron 3.31mg 0.31mg 38%
Protein 18.55g 1.14g 35%
Vitamin K 40.3µg 34%
Fats 19.4g 0.52g 29%
Calories 446kcal 61kcal 19%
Potassium 919mg 312mg 18%
Saturated fat 3.67g 0.029g 17%
Manganese 0.496mg 0.098mg 17%
Monounsaturated fat 6.032g 0.047g 15%
Carbs 53.75g 14.66g 13%
Vitamin E 1.46mg 10%
Phosphorus 92mg 34mg 8%
Fructose 4.35g 5%
Folate 9µg 25µg 4%
Vitamin B5 0.056mg 0.183mg 3%
Vitamin B2 0.052mg 0.025mg 2%
Calcium 55mg 34mg 2%
Vitamin B6 0.037mg 0.063mg 2%
Vitamin B1 0.034mg 0.027mg 1%
Choline 7.8mg 1%
Sodium 18mg 3mg 1%
Net carbs 35.35g 11.66g N/A
Sugar 8.99g N/A
Vitamin A 3µg 4µg 0%
Selenium 0.2µg 0%
Vitamin B3 0.286mg 0.341mg 0%
Tryptophan 0.326mg 0.015mg 0%
Threonine 0.683mg 0.047mg 0%
Isoleucine 0.956mg 0.051mg 0%
Leucine 1.572mg 0.066mg 0%
Lysine 1.386mg 0.061mg 0%
Methionine 0.417mg 0.024mg 0%
Phenylalanine 0.924mg 0.044mg 0%
Valine 1.491mg 0.057mg 0%
Histidine 0.515mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
14%
Kiwi

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 8.99g)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 3.641g)
Which food is lower in glycemic index?
Kiwi
Kiwi is lower in glycemic index (difference - 58)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $1.7)
Which food is richer in vitamins?
Kiwi
Kiwi is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.