Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Mashed potato

Pumpkin seeds vs. Mashed potato — In-Depth Nutrition Comparison

Compare

Important differences between pumpkin seeds and mashed potato

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, mashed potato has more vitamin B6.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Pumpkin seeds have 20 times more copper than mashed potato. Pumpkin seeds have 0.69mg of copper, while mashed potato has 0.035mg.
  • Mashed potato is lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, potato, mashed.

Infographic

Pumpkin seeds vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +221.3%
Contains more IronIron +967.7%
Contains more CopperCopper +1871.4%
Contains more ZincZinc +4581.8%
Contains more PhosphorusPhosphorus +55.9%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +406.1%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B3Vitamin B3 +277.6%
Contains more Vitamin B6Vitamin B6 +224.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mashed potato DV% diff.
Zinc 10.3mg 0.22mg 92%
Copper 0.69mg 0.035mg 73%
Fiber 18.4g 1.3g 68%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 1.342g 50%
Iron 3.31mg 0.31mg 38%
Protein 18.55g 1.65g 34%
Fats 19.4g 2.82g 26%
Potassium 919mg 286mg 19%
Calories 446kcal 89kcal 18%
Manganese 0.496mg 0.098mg 17%
Saturated fat 3.67g 0.577g 14%
Carbs 53.75g 14.65g 13%
Sodium 18mg 306mg 13%
Monounsaturated fat 6.032g 0.72g 13%
Vitamin B6 0.037mg 0.12mg 6%
Vitamin B3 0.286mg 1.08mg 5%
Vitamin K 5.9µg 5%
Starch 12.1g 5%
Phosphorus 92mg 59mg 5%
Vitamin A 3µg 43µg 4%
Calcium 55mg 18mg 4%
Vitamin E 0.42mg 3%
Vitamin B2 0.052mg 0.015mg 3%
Vitamin B12 0µg 0.07µg 3%
Vitamin B1 0.034mg 0.015mg 2%
Choline 13.4mg 2%
Vitamin B5 0.056mg 1%
Selenium 0.8µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 13.35g N/A
Sugar 0.5g N/A
Folate 9µg 9µg 0%
Trans fat 0.105g 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%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g 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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +1024.2%
Contains more FatsFats +587.9%
Contains more CarbsCarbs +266.9%
Contains more OtherOther +201.6%
Contains more WaterWater +1669.3%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +737.8%
Contains more Poly. FatPolyunsaturated fat +559%
Contains less Sat. FatSaturated fat -84.3%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.