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Pumpkin seeds vs. Merlot — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and merlot

  • Merlot has less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover 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 seeds 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.
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%
Merlot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +623.6%
Contains more IronIron +619.6%
Contains more CopperCopper +6172.7%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +300%
Contains more ManganeseManganese +275.8%
Contains less SodiumSodium -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.
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%
Merlot
1
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% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B3Vitamin B3 +27.7%
Contains more Vitamin B5Vitamin B5 +86.7%
Contains more FolateFolate +800%
Contains more Vitamin B6Vitamin B6 +54.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Merlot
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more ProteinProtein +26400%
Contains more FatsFats +∞%
Contains more CarbsCarbs +2041.4%
Contains more WaterWater +1824.2%
Contains more OtherOther +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 seeds Merlot
Rich in minerals ok
Lower in Sugar ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Merlot DV% diff.
Zinc 10.3mg 0.14mg 92%
Copper 0.69mg 0.011mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 59%
Protein 18.55g 0.07g 37%
Iron 3.31mg 0.46mg 36%
Fats 19.4g 0g 30%
Potassium 919mg 127mg 23%
Calories 446kcal 83kcal 18%
Carbs 53.75g 2.51g 17%
Saturated fat 3.67g 17%
Manganese 0.496mg 0.132mg 16%
Monounsaturated fat 6.032g 15%
Phosphorus 92mg 23mg 10%
Calcium 55mg 8mg 5%
Vitamin B1 0.034mg 0.005mg 2%
Vitamin B2 0.052mg 0.031mg 2%
Vitamin B6 0.037mg 0.057mg 2%
Folate 9µg 1µg 2%
Sodium 18mg 4mg 1%
Vitamin B5 0.056mg 0.03mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.51g N/A
Sugar 0.62g N/A
Vitamin A 3µg 0%
Selenium 0.2µg 0%
Vitamin B3 0.286mg 0.224mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Merlot
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
2%
Merlot
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
8%
Merlot

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.62g)
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Merlot
Merlot contains less Sodium (difference - 14mg)
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 seeds - 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.