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  6. Pumpkin seeds vs. Lemonade

Pumpkin seeds vs. Lemonade — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and lemonade?

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

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Lemonade, frozen concentrate, white, prepared with water types in this comparison.

Infographic

Pumpkin seeds vs Lemonade 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% 1.2% 1.3% 6% 7% 0.55% 0.86% 0.52% 0.65% 0.55%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +6026.7%
Contains more IronIron +1968.8%
Contains more CopperCopper +3185.7%
Contains more ZincZinc +51400%
Contains more PhosphorusPhosphorus +4500%
Contains more ManganeseManganese +9820%
Contains less SodiumSodium -77.8%

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 13% 0% 0.2% 0% 1.5% 4.8% 0.3% 0.78% 1.4% 0% 0% 0.75% 0.22%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +466.7%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +1687.5%
Contains more Vitamin B5Vitamin B5 +330.8%
Contains more Vitamin B6Vitamin B6 +516.7%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +1200%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Lemonade DV% diff.
Zinc 10.3mg 0.02mg 93%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.021mg 74%
Magnesium 262mg 2mg 62%
Polyunsaturated fat 8.844g 0.013g 59%
Iron 3.31mg 0.16mg 39%
Protein 18.55g 0.07g 37%
Fats 19.4g 0.04g 30%
Potassium 919mg 15mg 27%
Manganese 0.496mg 0.005mg 21%
Calories 446kcal 40kcal 20%
Saturated fat 3.67g 0.006g 17%
Monounsaturated fat 6.032g 0.002g 15%
Carbs 53.75g 10.42g 14%
Phosphorus 92mg 2mg 13%
Calcium 55mg 4mg 5%
Vitamin C 0.3mg 3.9mg 4%
Vitamin B1 0.034mg 0.006mg 2%
Vitamin B2 0.052mg 0.021mg 2%
Vitamin B3 0.286mg 0.016mg 2%
Vitamin B6 0.037mg 0.006mg 2%
Folate 9µg 1µg 2%
Sodium 18mg 4mg 1%
Vitamin B5 0.056mg 0.013mg 1%
Net carbs 35.35g 10.42g N/A
Sugar 9.98g N/A
Vitamin A 3µg 0µg 0%
Vitamin E 0.01mg 0%
Selenium 0.1µg 0%
Choline 0.4mg 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
10% 89%
Protein: 0.07 g
Fats: 0.04 g
Carbs: 10.42 g
Water: 89.35 g
Other: 0.12 g
Contains more ProteinProtein +26400%
Contains more FatsFats +48400%
Contains more CarbsCarbs +415.8%
Contains more OtherOther +3066.7%
Contains more WaterWater +1885.6%

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
29% 10% 62%
Saturated fat: Sat. Fat 0.006 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.013 g
Contains more Mono. FatMonounsaturated fat +301500%
Contains more Poly. FatPolyunsaturated fat +67930.8%
Contains less Sat. FatSaturated fat -99.8%

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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. Lemonade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173217/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.