Pumpkin seeds vs. Mixed nuts — In-Depth Nutrition Comparison
Compare
Significant differences between pumpkin seeds and mixed nuts
- Pumpkin seeds have more zinc and fiber; however, mixed nuts are richer in manganese, phosphorus, vitamin B3, vitamin B6, copper, vitamin B5, and folate.
- Mixed nuts cover your daily manganese needs 67% more than pumpkin seeds.
- Mixed nuts have 3 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while mixed nuts have 3.36mg.
- Pumpkin seeds contain less saturated fat.
Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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 MagnesiumMagnesium | +14.4% |
| Contains more PotassiumPotassium | +45.4% |
| Contains more IronIron | +26.8% |
| Contains more ZincZinc | +206.5% |
| Contains more CalciumCalcium | +112.7% |
| Contains more CopperCopper | +31.4% |
| Contains more PhosphorusPhosphorus | +395.7% |
| Contains less SodiumSodium | -72.2% |
| Contains more ManganeseManganese | +311.3% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin CVitamin C | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +455.9% |
| Contains more Vitamin B2Vitamin B2 | +276.9% |
| Contains more Vitamin B3Vitamin B3 | +2595.5% |
| Contains more Vitamin B5Vitamin B5 | +1935.7% |
| Contains more Vitamin B6Vitamin B6 | +851.4% |
| Contains more FolateFolate | +822.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +155.3% |
| Contains more WaterWater | +116.3% |
| Contains more OtherOther | +31.9% |
| Contains more FatsFats | +178.1% |
~equal in
Protein
~20.04g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -57.9% |
| Contains more Mono. FatMonounsaturated fat | +372.3% |
| Contains more Poly. FatPolyunsaturated fat | +65.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.496mg | 2.04mg | 67% |
| Zinc | 10.3mg | 3.36mg | 63% |
| Selenium | 33.9µg | 62% | |
| Monounsaturated fat | 6.032g | 28.488g | 56% |
| Fats | 19.4g | 53.95g | 53% |
| Vitamin E | 7.82mg | 52% | |
| Phosphorus | 92mg | 456mg | 52% |
| Fiber | 18.4g | 7g | 46% |
| Vitamin B3 | 0.286mg | 7.709mg | 46% |
| Polyunsaturated fat | 8.844g | 14.612g | 38% |
| Copper | 0.69mg | 0.907mg | 24% |
| Vitamin B6 | 0.037mg | 0.352mg | 24% |
| Saturated fat | 3.67g | 8.711g | 23% |
| Vitamin B5 | 0.056mg | 1.14mg | 22% |
| Folate | 9µg | 83µg | 19% |
| Vitamin B1 | 0.034mg | 0.189mg | 13% |
| Carbs | 53.75g | 21.05g | 11% |
| Vitamin B2 | 0.052mg | 0.196mg | 11% |
| Iron | 3.31mg | 2.61mg | 9% |
| Choline | 52mg | 9% | |
| Calories | 446kcal | 607kcal | 8% |
| Potassium | 919mg | 632mg | 8% |
| Magnesium | 262mg | 229mg | 8% |
| Calcium | 55mg | 117mg | 6% |
| Vitamin K | 5.7µg | 5% | |
| Protein | 18.55g | 20.04g | 3% |
| Starch | 4.2g | 2% | |
| Sodium | 18mg | 5mg | 1% |
| Vitamin C | 0.3mg | 0.5mg | 0% |
| Net carbs | 35.35g | 14.05g | N/A |
| Sugar | 4.15g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.326mg | 0.22mg | 0% |
| Threonine | 0.683mg | 0.703mg | 0% |
| Isoleucine | 0.956mg | 0.826mg | 0% |
| Leucine | 1.572mg | 1.656mg | 0% |
| Lysine | 1.386mg | 0.782mg | 0% |
| Methionine | 0.417mg | 0.283mg | 0% |
| Phenylalanine | 0.924mg | 1.182mg | 0% |
| Valine | 1.491mg | 1.001mg | 0% |
| Histidine | 0.515mg | 0.572mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
50%
Minerals Daily Need Coverage Score
103%
139%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 5.041g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.8)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Mixed nuts is lower in glycemic index (difference - 24)
Which food is richer in vitamins?
Mixed nuts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.