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Pumpkin seed vs. Merlot — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Merlot

  • Merlot has less Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, and Phosphorus.
  • Pumpkin seed covers your daily Zinc needs 92% more than Merlot.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Alcoholic Beverage, wine, table, red, Merlot.

Infographic

Pumpkin seed vs Merlot 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.
Contains more Calcium +587.5%
Contains more Iron +619.6%
Contains more Magnesium +2083.3%
Contains more Phosphorus +300%
Contains more Potassium +623.6%
Contains more Zinc +7257.1%
Contains more Copper +6172.7%
Contains more Manganese +275.8%
Contains less Sodium -77.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 18% 9% 10% 12% 1% 4% 4% 18% 2%
Contains more Calcium +587.5%
Contains more Iron +619.6%
Contains more Magnesium +2083.3%
Contains more Phosphorus +300%
Contains more Potassium +623.6%
Contains more Zinc +7257.1%
Contains more Copper +6172.7%
Contains more Manganese +275.8%
Contains less Sodium -77.8%

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.
:
1
Merlot
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +86.7%
Contains more Folate +800%
Contains more Vitamin B6 +54.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 2% 8% 5% 2% 14% 1% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +580%
Contains more Vitamin B2 +67.7%
Contains more Vitamin B3 +27.7%
Contains more Vitamin B5 +86.7%
Contains more Folate +800%
Contains more Vitamin B6 +54.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +26400%
Contains more Fats +∞%
Contains more Carbs +2041.4%
Contains more Water +1824.2%
Contains more Other +185%
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% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more Protein +26400%
Contains more Fats +∞%
Contains more Carbs +2041.4%
Contains more Water +1824.2%
Contains more Other +185%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Merlot Opinion
Net carbs 35.35g 2.51g Pumpkin seed
Protein 18.55g 0.07g Pumpkin seed
Fats 19.4g 0g Pumpkin seed
Carbs 53.75g 2.51g Pumpkin seed
Calories 446kcal 83kcal Pumpkin seed
Sugar 0.62g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 8mg Pumpkin seed
Iron 3.31mg 0.46mg Pumpkin seed
Magnesium 262mg 12mg Pumpkin seed
Phosphorus 92mg 23mg Pumpkin seed
Potassium 919mg 127mg Pumpkin seed
Sodium 18mg 4mg Merlot
Zinc 10.3mg 0.14mg Pumpkin seed
Copper 0.69mg 0.011mg Pumpkin seed
Manganese 0.496mg 0.132mg Pumpkin seed
Selenium 0.2µg Merlot
Vitamin A 62IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.005mg Pumpkin seed
Vitamin B2 0.052mg 0.031mg Pumpkin seed
Vitamin B3 0.286mg 0.224mg Pumpkin seed
Vitamin B5 0.056mg 0.03mg Pumpkin seed
Vitamin B6 0.037mg 0.057mg Merlot
Folate 9µg 1µg Pumpkin seed
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 3.67g Merlot
Monounsaturated Fat 6.032g Pumpkin seed
Polyunsaturated fat 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Merlot
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
2%
Merlot
Minerals Daily Need Coverage Score
103%
Pumpkin seed
8%
Merlot

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Merlot
Merlot contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Merlot
Merlot is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 15)
Which food is cheaper?
Merlot
Merlot is cheaper (difference - $0.2)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.