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  6. Pumpkin seeds vs. Mandarin orange

Pumpkin seeds vs. Mandarin orange — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and mandarin oranges

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese, while mandarin oranges have more vitamin C and vitamin A.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.
  • Mandarin oranges contain 94 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while mandarin oranges contain 0.039g.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tangerines, (mandarin oranges), raw.

Infographic

Pumpkin seeds vs Mandarin orange 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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +453.6%
Contains more IronIron +2106.7%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +14614.3%
Contains more PhosphorusPhosphorus +360%
Contains more ManganeseManganese +1171.8%
Contains less SodiumSodium -88.9%

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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin B2Vitamin B2 +44.4%
Contains more Vitamin CVitamin C +8800%
Contains more Vitamin AVitamin A +1033.3%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B3Vitamin B3 +31.5%
Contains more Vitamin B5Vitamin B5 +285.7%
Contains more Vitamin B6Vitamin B6 +110.8%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mandarin orange DV% diff.
Zinc 10.3mg 0.07mg 93%
Copper 0.69mg 0.042mg 72%
Fiber 18.4g 1.8g 66%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.065g 59%
Iron 3.31mg 0.15mg 40%
Protein 18.55g 0.81g 35%
Fats 19.4g 0.31g 29%
Vitamin C 0.3mg 26.7mg 29%
Potassium 919mg 166mg 22%
Manganese 0.496mg 0.039mg 20%
Calories 446kcal 53kcal 20%
Saturated fat 3.67g 0.039g 17%
Monounsaturated fat 6.032g 0.06g 15%
Carbs 53.75g 13.34g 13%
Phosphorus 92mg 20mg 10%
Vitamin B6 0.037mg 0.078mg 3%
Vitamin B5 0.056mg 0.216mg 3%
Fructose 2.4g 3%
Vitamin A 3µg 34µg 3%
Vitamin B1 0.034mg 0.058mg 2%
Calcium 55mg 37mg 2%
Folate 9µg 16µg 2%
Choline 10.2mg 2%
Vitamin B2 0.052mg 0.036mg 1%
Vitamin B3 0.286mg 0.376mg 1%
Sodium 18mg 2mg 1%
Vitamin E 0.2mg 1%
Net carbs 35.35g 11.54g N/A
Sugar 10.58g N/A
Selenium 0.1µg 0%
Tryptophan 0.326mg 0.002mg 0%
Threonine 0.683mg 0.016mg 0%
Isoleucine 0.956mg 0.017mg 0%
Leucine 1.572mg 0.028mg 0%
Lysine 1.386mg 0.032mg 0%
Methionine 0.417mg 0.002mg 0%
Phenylalanine 0.924mg 0.018mg 0%
Valine 1.491mg 0.021mg 0%
Histidine 0.515mg 0.011mg 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
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +2190.1%
Contains more FatsFats +6158.1%
Contains more CarbsCarbs +302.9%
Contains more OtherOther +927%
Contains more WaterWater +1792.7%

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Mono. FatMonounsaturated fat +9953.3%
Contains more Poly. FatPolyunsaturated fat +13506.2%
Contains less Sat. FatSaturated fat -98.9%

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.