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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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Margarine
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Margarine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
55%
Margarine
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 11.519g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 0)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $1.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.