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. Minestrone

Pumpkin seeds vs. Minestrone — In-Depth Nutrition Comparison

Compare

Summary of differences between pumpkin seeds and minestrone

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese, while minestrone has more vitamin A.
  • Pumpkin seeds cover your daily need for zinc, 91% more than minestrone.
  • Pumpkin seeds contain 87 times more magnesium than minestrone. While pumpkin seeds contain 262mg of magnesium, minestrone contains only 3mg.
  • The amount of saturated fat in minestrone is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Pumpkin seeds vs Minestrone 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 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +606.9%
Contains more IronIron +771.1%
Contains more CopperCopper +1252.9%
Contains more ZincZinc +3222.6%
Contains more PhosphorusPhosphorus +300%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +226.3%
~equal in Selenium ~µg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +54.5%
Contains more Vitamin B2Vitamin B2 +188.9%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +1533.3%
Contains more Vitamin B3Vitamin B3 +36.7%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more FolateFolate +66.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Minestrone DV% diff.
Zinc 10.3mg 0.31mg 91%
Fiber 18.4g 0.4g 72%
Copper 0.69mg 0.051mg 71%
Magnesium 262mg 3mg 62%
Polyunsaturated fat 8.844g 0.46g 56%
Iron 3.31mg 0.38mg 37%
Protein 18.55g 1.77g 34%
Fats 19.4g 1.04g 28%
Potassium 919mg 130mg 23%
Calories 446kcal 34kcal 21%
Saturated fat 3.67g 0.23g 16%
Carbs 53.75g 4.66g 16%
Manganese 0.496mg 0.152mg 15%
Monounsaturated fat 6.032g 0.29g 14%
Phosphorus 92mg 23mg 10%
Sodium 18mg 254mg 10%
Vitamin A 3µg 49µg 5%
Calcium 55mg 14mg 4%
Vitamin B2 0.052mg 0.018mg 3%
Vitamin B5 0.056mg 0.14mg 2%
Folate 9µg 15µg 2%
Vitamin B1 0.034mg 0.022mg 1%
Vitamin B3 0.286mg 0.391mg 1%
Vitamin C 0.3mg 0.5mg 0%
Net carbs 35.35g 4.26g N/A
Cholesterol 0mg 1mg 0%
Vitamin B6 0.037mg 0.041mg 0%
Tryptophan 0.326mg 0.013mg 0%
Threonine 0.683mg 0.043mg 0%
Isoleucine 0.956mg 0.054mg 0%
Leucine 1.572mg 0.098mg 0%
Lysine 1.386mg 0.076mg 0%
Methionine 0.417mg 0.018mg 0%
Phenylalanine 0.924mg 0.064mg 0%
Valine 1.491mg 0.074mg 0%
Histidine 0.515mg 0.03mg 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% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +948%
Contains more FatsFats +1765.4%
Contains more CarbsCarbs +1053.4%
Contains more OtherOther +216.7%
Contains more WaterWater +1929.6%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1980%
Contains more Poly. FatPolyunsaturated fat +1822.6%
Contains less Sat. FatSaturated fat -93.7%

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
Minestrone
Minestrone vs Beef noodle soup
Beef noodle soup
Minestrone
Minestrone vs Shark fin soup
Shark fin soup
Minestrone
Minestrone vs Cream of mushroom soup
Cream of mushroom soup

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.