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  6. Pumpkin seeds vs. Marshmallow

Pumpkin seeds vs. Marshmallow — In-Depth Nutrition Comparison

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How are pumpkin seeds and marshmallow different?

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, phosphorus, and calcium than marshmallow.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds contain 184 times more fiber than marshmallow. While pumpkin seeds contain 18.4g of fiber, marshmallow contains only 0.1g.
  • Marshmallow has less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, marshmallows are the varieties used in this article.

Infographic

Pumpkin seeds vs Marshmallow infographic
Infographic link

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 1.4% 0.9% 0.44% 8.6% 32% 1.1% 3.4% 10% 1% 9.3%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +18280%
Contains more IronIron +1339.1%
Contains more CopperCopper +611.3%
Contains more ZincZinc +25650%
Contains more PhosphorusPhosphorus +1050%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +6100%

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% 0% 0% 0% 0.25% 0.23% 1.5% 0.3% 0.69% 0% 0% 0.75% 0.05%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +3300%
Contains more Vitamin B2Vitamin B2 +5100%
Contains more Vitamin B3Vitamin B3 +266.7%
Contains more Vitamin B5Vitamin B5 +1020%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more FolateFolate +800%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Marshmallow DV% diff.
Zinc 10.3mg 0.04mg 93%
Fiber 18.4g 0.1g 73%
Copper 0.69mg 0.097mg 66%
Magnesium 262mg 2mg 62%
Polyunsaturated fat 8.844g 0.047g 59%
Iron 3.31mg 0.23mg 39%
Protein 18.55g 1.8g 34%
Fats 19.4g 0.2g 30%
Potassium 919mg 5mg 27%
Manganese 0.496mg 0.008mg 21%
Saturated fat 3.67g 0.056g 16%
Monounsaturated fat 6.032g 0.08g 15%
Phosphorus 92mg 8mg 12%
Carbs 53.75g 81.3g 9%
Calories 446kcal 318kcal 6%
Calcium 55mg 3mg 5%
Vitamin B2 0.052mg 0.001mg 4%
Vitamin B6 0.037mg 0.003mg 3%
Vitamin B1 0.034mg 0.001mg 3%
Selenium 1.7µg 3%
Sodium 18mg 80mg 3%
Folate 9µg 1µg 2%
Vitamin B3 0.286mg 0.078mg 1%
Vitamin B5 0.056mg 0.005mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 81.2g N/A
Sugar 57.56g N/A
Vitamin A 3µg 0µg 0%
Choline 0.1mg 0%
Tryptophan 0.326mg 0mg 0%
Threonine 0.683mg 0.035mg 0%
Isoleucine 0.956mg 0.028mg 0%
Leucine 1.572mg 0.066mg 0%
Lysine 1.386mg 0.077mg 0%
Methionine 0.417mg 0.015mg 0%
Phenylalanine 0.924mg 0.042mg 0%
Valine 1.491mg 0.05mg 0%
Histidine 0.515mg 0.017mg 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
2% 81% 16%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 81.3 g
Water: 16.4 g
Other: 0.3 g
Contains more ProteinProtein +930.6%
Contains more FatsFats +9600%
Contains more OtherOther +1166.7%
Contains more CarbsCarbs +51.3%
Contains more WaterWater +264.4%

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
31% 44% 26%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.08 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains more Mono. FatMonounsaturated fat +7440%
Contains more Poly. FatPolyunsaturated fat +18717%
Contains less Sat. FatSaturated fat -98.5%

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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. Marshmallow - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167995/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.