Pumpkin seeds vs. Longan — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and longan
- Pumpkin seeds have more zinc, fiber, magnesium, copper, iron, manganese, potassium, and phosphorus; however, longan is higher in vitamin C and vitamin B2.
- Pumpkin seeds cover your daily zinc needs 93% more than longan.
- Longan contains 26 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while longan contains 10mg.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Longans, raw.
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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.
| Contains more MagnesiumMagnesium | +2520% |
| Contains more CalciumCalcium | +5400% |
| Contains more PotassiumPotassium | +245.5% |
| Contains more IronIron | +2446.2% |
| Contains more CopperCopper | +308.3% |
| Contains more ZincZinc | +20500% |
| Contains more PhosphorusPhosphorus | +338.1% |
| Contains more ManganeseManganese | +853.8% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +27900% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.05mg | 93% |
| Vitamin C | 0.3mg | 84mg | 93% |
| Fiber | 18.4g | 1.1g | 69% |
| Magnesium | 262mg | 10mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Copper | 0.69mg | 0.169mg | 58% |
| Iron | 3.31mg | 0.13mg | 40% |
| Protein | 18.55g | 1.31g | 34% |
| Fats | 19.4g | 0.1g | 30% |
| Manganese | 0.496mg | 0.052mg | 19% |
| Calories | 446kcal | 60kcal | 19% |
| Potassium | 919mg | 266mg | 19% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 15.14g | 13% |
| Phosphorus | 92mg | 21mg | 10% |
| Vitamin B2 | 0.052mg | 0.14mg | 7% |
| Calcium | 55mg | 1mg | 5% |
| Vitamin B6 | 0.037mg | 3% | |
| Folate | 9µg | 2% | |
| Sodium | 18mg | 0mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Net carbs | 35.35g | 14.04g | N/A |
| Vitamin A | 3µg | 0% | |
| Vitamin B1 | 0.034mg | 0.031mg | 0% |
| Vitamin B3 | 0.286mg | 0.3mg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0.034mg | 0% |
| Isoleucine | 0.956mg | 0.026mg | 0% |
| Leucine | 1.572mg | 0.054mg | 0% |
| Lysine | 1.386mg | 0.046mg | 0% |
| Methionine | 0.417mg | 0.013mg | 0% |
| Phenylalanine | 0.924mg | 0.03mg | 0% |
| Valine | 1.491mg | 0.058mg | 0% |
| Histidine | 0.515mg | 0.012mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
1.31 g
Fats:
0.1 g
Carbs:
15.14 g
Water:
82.75 g
Other:
0.7 g
| Contains more ProteinProtein | +1316% |
| Contains more FatsFats | +19300% |
| Contains more CarbsCarbs | +255% |
| Contains more OtherOther | +442.9% |
| Contains more WaterWater | +1738.9% |
