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  6. Pumpkin seeds vs. Milkshake

Pumpkin seeds vs. Milkshake — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and milkshake

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, milkshake has more vitamin B12, vitamin B2, and calcium.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Milk shakes, thick vanilla.

Infographic

Pumpkin seeds vs Milkshake 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 8.6% 44% 16% 3.8% 17% 11% 49% 12% 1.8% 13%
Contains more MagnesiumMagnesium +2083.3%
Contains more PotassiumPotassium +402.2%
Contains more IronIron +3210%
Contains more CopperCopper +1252.9%
Contains more ZincZinc +2541%
Contains less SodiumSodium -81.1%
Contains more ManganeseManganese +3442.9%
Contains more CalciumCalcium +165.5%
Contains more PhosphorusPhosphorus +25%

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% 8.3% 1% 18% 7.5% 45% 2.7% 22% 9.7% 65% 0.5% 5.3% 7.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B3Vitamin B3 +95.9%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B5Vitamin B5 +557.1%
Contains more Vitamin B6Vitamin B6 +13.5%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Milkshake DV% diff.
Zinc 10.3mg 0.39mg 90%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.051mg 71%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.113g 58%
Iron 3.31mg 0.1mg 40%
Protein 18.55g 3.86g 29%
Fats 19.4g 3.03g 25%
Potassium 919mg 183mg 22%
Vitamin B12 0µg 0.52µg 22%
Manganese 0.496mg 0.014mg 21%
Calories 446kcal 112kcal 17%
Monounsaturated fat 6.032g 0.875g 13%
Carbs 53.75g 17.75g 12%
Vitamin B2 0.052mg 0.195mg 11%
Calcium 55mg 146mg 9%
Saturated fat 3.67g 1.886g 8%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 48IU 6%
Vitamin B5 0.056mg 0.368mg 6%
Selenium 2.3µg 4%
Cholesterol 0mg 12mg 4%
Choline 14.3mg 3%
Sodium 18mg 95mg 3%
Phosphorus 92mg 115mg 3%
Vitamin A 3µg 25µg 2%
Vitamin B3 0.286mg 0.146mg 1%
Folate 9µg 7µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 17.75g N/A
Sugar 17.75g N/A
Vitamin E 0.05mg 0%
Vitamin B1 0.034mg 0.03mg 0%
Vitamin B6 0.037mg 0.042mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.326mg 0.054mg 0%
Threonine 0.683mg 0.174mg 0%
Isoleucine 0.956mg 0.234mg 0%
Leucine 1.572mg 0.378mg 0%
Lysine 1.386mg 0.306mg 0%
Methionine 0.417mg 0.097mg 0%
Phenylalanine 0.924mg 0.186mg 0%
Valine 1.491mg 0.258mg 0%
Histidine 0.515mg 0.105mg 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
4% 3% 18% 74%
Protein: 3.86 g
Fats: 3.03 g
Carbs: 17.75 g
Water: 74.45 g
Other: 0.91 g
Contains more ProteinProtein +380.6%
Contains more FatsFats +540.3%
Contains more CarbsCarbs +202.8%
Contains more OtherOther +317.6%
Contains more WaterWater +1554.4%

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
66% 30% 4%
Saturated fat: Sat. Fat 1.886 g
Monounsaturated fat: Mono. Fat 0.875 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +589.4%
Contains more Poly. FatPolyunsaturated fat +7726.5%
Contains less Sat. FatSaturated fat -48.6%

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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. Milkshake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170884/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.