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  6. Pumpkin seeds vs. Mamey Sapote

Pumpkin seeds vs. Mamey Sapote — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and mamey Sapote?

  • Pumpkin seeds are higher in zinc, magnesium, copper, fiber, iron, potassium, and manganese, yet mamey Sapote is higher in vitamin B6 and vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Pumpkin seeds have 24 times more magnesium than mamey Sapote. While pumpkin seeds have 262mg of magnesium, mamey Sapote has only 11mg.
  • The amount of saturated fat in mamey Sapote is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sapote, mamey, raw types in this article.

Infographic

Pumpkin seeds vs Mamey Sapote 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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +102.4%
Contains more IronIron +324.4%
Contains more CopperCopper +223.9%
Contains more ZincZinc +5321.1%
Contains more PhosphorusPhosphorus +253.8%
Contains more ManganeseManganese +143.1%
Contains less SodiumSodium -61.1%
~equal in Selenium ~µg

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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +7566.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B2Vitamin B2 +123.1%
Contains more Vitamin B3Vitamin B3 +400.7%
Contains more Vitamin B5Vitamin B5 +608.9%
Contains more Vitamin B6Vitamin B6 +1845.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mamey Sapote DV% diff.
Zinc 10.3mg 0.19mg 92%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0.097g 58%
Copper 0.69mg 0.213mg 53%
Vitamin B6 0.037mg 0.72mg 53%
Fiber 18.4g 5.4g 52%
Protein 18.55g 1.45g 34%
Iron 3.31mg 0.78mg 32%
Fats 19.4g 0.46g 29%
Vitamin C 0.3mg 23mg 25%
Saturated fat 3.67g 0.169g 16%
Calories 446kcal 124kcal 16%
Monounsaturated fat 6.032g 0.102g 15%
Potassium 919mg 454mg 14%
Vitamin E 2.11mg 14%
Manganese 0.496mg 0.204mg 13%
Fructose 7.66g 10%
Phosphorus 92mg 26mg 9%
Carbs 53.75g 32.1g 7%
Vitamin B3 0.286mg 1.432mg 7%
Vitamin B5 0.056mg 0.397mg 7%
Vitamin B2 0.052mg 0.116mg 5%
Calcium 55mg 18mg 4%
Starch 6.33g 3%
Vitamin B1 0.034mg 0.013mg 2%
Folate 9µg 7µg 1%
Net carbs 35.35g 26.7g N/A
Sugar 20.14g N/A
Sodium 18mg 7mg 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.326mg 0.049mg 0%
Threonine 0.683mg 0.085mg 0%
Isoleucine 0.956mg 0.061mg 0%
Leucine 1.572mg 0.073mg 0%
Lysine 1.386mg 0.073mg 0%
Methionine 0.417mg 0.024mg 0%
Phenylalanine 0.924mg 0.061mg 0%
Valine 1.491mg 0.073mg 0%
Histidine 0.515mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g 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
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more ProteinProtein +1179.3%
Contains more FatsFats +4117.4%
Contains more CarbsCarbs +67.4%
Contains more OtherOther +239.3%
Contains more WaterWater +1341.6%

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
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains more Mono. FatMonounsaturated fat +5813.7%
Contains more Poly. FatPolyunsaturated fat +9017.5%
Contains less Sat. FatSaturated fat -95.4%

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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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.