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  6. Pumpkin seeds vs. Kung Pao chicken

Pumpkin seeds vs. Kung Pao chicken — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and kung Pao chicken

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium; however, kung Pao chicken has more vitamin A, vitamin B6, and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 87% more.
  • Pumpkin seeds have 12 times more fiber than kung Pao chicken. Pumpkin seeds have 18.4g of fiber, while kung Pao chicken has 1.5g.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Restaurant, Chinese, kung pao chicken.

Infographic

Pumpkin seeds vs Kung Pao chicken 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 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more MagnesiumMagnesium +991.7%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +321.6%
Contains more IronIron +335.5%
Contains more CopperCopper +845.2%
Contains more ZincZinc +1291.9%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +93.8%
~equal in Phosphorus ~94mg

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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin CVitamin C +2266.7%
Contains more Vitamin AVitamin A +2066.7%
Contains more Vitamin B3Vitamin B3 +864%
Contains more Vitamin B5Vitamin B5 +792.9%
Contains more Vitamin B6Vitamin B6 +556.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.032mg
~equal in Vitamin B2 ~0.055mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Kung Pao chicken DV% diff.
Zinc 10.3mg 0.74mg 87%
Copper 0.69mg 0.073mg 69%
Fiber 18.4g 1.5g 68%
Magnesium 262mg 24mg 57%
Polyunsaturated fat 8.844g 3.02g 39%
Iron 3.31mg 0.76mg 32%
Potassium 919mg 218mg 21%
Fats 19.4g 6.98g 19%
Protein 18.55g 9.76g 18%
Sodium 18mg 402mg 17%
Calories 446kcal 129kcal 16%
Vitamin B6 0.037mg 0.243mg 16%
Carbs 53.75g 6.87g 16%
Selenium 8.1µg 15%
Vitamin B3 0.286mg 2.757mg 15%
Vitamin K 13.6µg 11%
Saturated fat 3.67g 1.352g 11%
Monounsaturated fat 6.032g 2.173g 10%
Manganese 0.496mg 0.256mg 10%
Vitamin B5 0.056mg 0.5mg 9%
Cholesterol 0mg 26mg 9%
Vitamin C 0.3mg 7.1mg 8%
Vitamin A 3µg 65µg 7%
Vitamin E 1.02mg 7%
Choline 37.4mg 7%
Vitamin B12 0µg 0.11µg 5%
Calcium 55mg 20mg 4%
Folate 9µg 16µg 2%
Fructose 0.54g 1%
Starch 2.53g 1%
Net carbs 35.35g 5.37g N/A
Sugar 3.03g N/A
Phosphorus 92mg 94mg 0%
Vitamin B1 0.034mg 0.032mg 0%
Vitamin B2 0.052mg 0.055mg 0%
Trans fat 0.034g N/A
Tryptophan 0.326mg 0.118mg 0%
Threonine 0.683mg 0.407mg 0%
Isoleucine 0.956mg 0.431mg 0%
Leucine 1.572mg 0.775mg 0%
Lysine 1.386mg 0.449mg 0%
Methionine 0.417mg 0.24mg 0%
Phenylalanine 0.924mg 0.402mg 0%
Valine 1.491mg 0.47mg 0%
Histidine 0.515mg 0.265mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

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
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more ProteinProtein +90.1%
Contains more FatsFats +177.9%
Contains more CarbsCarbs +682.4%
Contains more OtherOther +136%
Contains more WaterWater +1561.8%

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
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains more Mono. FatMonounsaturated fat +177.6%
Contains more Poly. FatPolyunsaturated fat +192.8%
Contains less Sat. FatSaturated fat -63.2%

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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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.