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  6. Pumpkin seeds vs. Margarine

Pumpkin seeds vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and margarine

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, phosphorus, and calcium; however, margarine is richer in vitamin A.
  • Pumpkin seeds cover your daily zinc needs 94% more than margarine.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Pumpkin seeds vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +5005.6%
Contains more IronIron +5416.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +1740%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -88.9%
~equal in Selenium ~0µg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +40.5%
Contains more Vitamin B3Vitamin B3 +1143.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +27200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Margarine DV% diff.
Polyunsaturated fat 8.844g 24.302g 103%
Zinc 10.3mg 0mg 94%
Fats 19.4g 80.71g 94%
Vitamin A 3µg 819µg 91%
Monounsaturated fat 6.032g 38.877g 82%
Vitamin K 93µg 78%
Copper 0.69mg 0mg 77%
Fiber 18.4g 0g 74%
Magnesium 262mg 3mg 62%
Vitamin E 9mg 60%
Saturated fat 3.67g 15.189g 52%
Iron 3.31mg 0.06mg 41%
Protein 18.55g 0.16g 37%
Potassium 919mg 18mg 27%
Manganese 0.496mg 22%
Carbs 53.75g 0.7g 18%
Calories 446kcal 717kcal 14%
Phosphorus 92mg 5mg 12%
Calcium 55mg 3mg 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin B1 0.034mg 0.01mg 2%
Choline 12.4mg 2%
Vitamin B3 0.286mg 0.023mg 2%
Folate 9µg 1µg 2%
Vitamin B6 0.037mg 0.009mg 2%
Vitamin B5 0.056mg 1%
Vitamin B2 0.052mg 0.037mg 1%
Sodium 18mg 2mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 0.7g N/A
Trans fat 14.89g N/A
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%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +11493.8%
Contains more CarbsCarbs +7578.6%
Contains more OtherOther +99%
Contains more FatsFats +316%
Contains more WaterWater +267.1%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Mono. FatMonounsaturated fat +544.5%
Contains more Poly. FatPolyunsaturated fat +174.8%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.