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  6. Pumpkin seeds vs. Lemon meringue pie

Pumpkin seeds vs. Lemon meringue pie — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and lemon meringue pie

  • Pumpkin seeds have more zinc, copper, magnesium, iron, potassium, manganese, and phosphorus; however, lemon meringue pie has more vitamin B2.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.
  • Lemon meringue pie has 44 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while lemon meringue pie has 6mg.
  • Pumpkin seeds are lower in sodium.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pie, lemon meringue, prepared from recipe.

Infographic

Pumpkin seeds vs Lemon meringue pie 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 4.3% 3.6% 5.7% 38% 14% 7.6% 18% 32% 17% 63%
Contains more MagnesiumMagnesium +4266.7%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +1313.8%
Contains more IronIron +231%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +3578.6%
Contains more PhosphorusPhosphorus +119%
Contains less SodiumSodium -92.6%
Contains more ManganeseManganese +287.5%

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 11% 14% 0% 0% 30% 37% 18% 13% 6.2% 15% 0% 19% 0%
Contains more Vitamin B6Vitamin B6 +37%
Contains more Vitamin CVitamin C +1000%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +247.1%
Contains more Vitamin B2Vitamin B2 +205.8%
Contains more Vitamin B3Vitamin B3 +230.1%
Contains more Vitamin B5Vitamin B5 +282.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +177.8%
~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 Lemon meringue pie DV% diff.
Zinc 10.3mg 0.28mg 91%
Fiber 18.4g 74%
Copper 0.69mg 0.042mg 72%
Magnesium 262mg 6mg 61%
Polyunsaturated fat 8.844g 3.331g 37%
Protein 18.55g 3.8g 30%
Iron 3.31mg 1mg 29%
Potassium 919mg 65mg 25%
Selenium 11.6µg 21%
Cholesterol 0mg 53mg 18%
Manganese 0.496mg 0.128mg 16%
Sodium 18mg 242mg 10%
Fats 19.4g 12.9g 10%
Calories 446kcal 285kcal 8%
Vitamin B2 0.052mg 0.159mg 8%
Vitamin B1 0.034mg 0.118mg 7%
Phosphorus 92mg 42mg 7%
Carbs 53.75g 39.1g 5%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 3µg 43µg 4%
Calcium 55mg 12mg 4%
Vitamin B3 0.286mg 0.944mg 4%
Folate 9µg 25µg 4%
Vitamin C 0.3mg 3.3mg 3%
Vitamin B5 0.056mg 0.214mg 3%
Saturated fat 3.67g 3.185g 2%
Monounsaturated fat 6.032g 5.582g 1%
Vitamin B6 0.037mg 0.027mg 1%
Net carbs 35.35g 39.1g N/A
Tryptophan 0.326mg 0.046mg 0%
Threonine 0.683mg 0.143mg 0%
Isoleucine 0.956mg 0.169mg 0%
Leucine 1.572mg 0.292mg 0%
Lysine 1.386mg 0.181mg 0%
Methionine 0.417mg 0.092mg 0%
Phenylalanine 0.924mg 0.194mg 0%
Valine 1.491mg 0.192mg 0%
Histidine 0.515mg 0.087mg 0%
Omega-3 - DHA 0.005g 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
4% 13% 39% 43%
Protein: 3.8 g
Fats: 12.9 g
Carbs: 39.1 g
Water: 43.3 g
Other: 0.9 g
Contains more ProteinProtein +388.2%
Contains more FatsFats +50.4%
Contains more CarbsCarbs +37.5%
Contains more OtherOther +322.2%
Contains more WaterWater +862.2%

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
26% 46% 28%
Saturated fat: Sat. Fat 3.185 g
Monounsaturated fat: Mono. Fat 5.582 g
Polyunsaturated fat: Poly. Fat 3.331 g
Contains more Poly. FatPolyunsaturated fat +165.5%
Contains less Sat. FatSaturated fat -13.2%
~equal in Monounsaturated fat ~5.582g

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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. Lemon meringue pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175018/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.