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. Mousse

Pumpkin seeds vs. Mousse — In-Depth Nutrition Comparison

Compare

A recap on the differences between pumpkin seeds and mousse

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, mousse is higher in vitamin B12.
  • Pumpkin seeds cover your daily zinc needs 88% more than mousse.
  • Mousse contains 31 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while mousse contains 0.6g.
  • Pumpkin seeds have less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Desserts, mousse, chocolate, prepared-from-recipe.

Infographic

Pumpkin seeds vs Mousse 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%
Mousse
Mousse
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 29% 13% 21% 25% 17% 50% 5% 7.7% 40%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +542.7%
Contains more IronIron +501.8%
Contains more CopperCopper +820%
Contains more ZincZinc +1509.4%
Contains less SodiumSodium -52.6%
Contains more ManganeseManganese +740.7%
Contains more CalciumCalcium +74.5%
Contains more PhosphorusPhosphorus +27.2%

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%
Mousse
Mousse
9
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 0.33% 47% 10% 0% 11% 47% 2.7% 32% 13% 59% 4% 11% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +95.9%
Contains more Vitamin AVitamin A +4566.7%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +294.2%
Contains more Vitamin B5Vitamin B5 +851.8%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mousse DV% diff.
Zinc 10.3mg 0.64mg 88%
Fiber 18.4g 0.6g 71%
Copper 0.69mg 0.075mg 68%
Magnesium 262mg 20mg 58%
Polyunsaturated fat 8.844g 0.879g 53%
Cholesterol 0mg 140mg 47%
Iron 3.31mg 0.55mg 35%
Protein 18.55g 4.14g 29%
Saturated fat 3.67g 9.151g 25%
Potassium 919mg 143mg 23%
Vitamin B12 0µg 0.47µg 20%
Manganese 0.496mg 0.059mg 19%
Vitamin A 3µg 140µg 15%
Carbs 53.75g 16.07g 13%
Selenium 7.4µg 13%
Vitamin B2 0.052mg 0.205mg 12%
Calories 446kcal 225kcal 11%
Vitamin B5 0.056mg 0.533mg 10%
Fats 19.4g 16g 5%
Phosphorus 92mg 117mg 4%
Calcium 55mg 96mg 4%
Monounsaturated fat 6.032g 5.027g 3%
Vitamin E 0.51mg 3%
Folate 9µg 15µg 2%
Caffeine 7mg 2%
Vitamin B6 0.037mg 0.058mg 2%
Sodium 18mg 38mg 1%
Vitamin K 1.6µg 1%
Vitamin B3 0.286mg 0.146mg 1%
Vitamin B1 0.034mg 0.045mg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 15.47g N/A
Sugar 14.81g N/A
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%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g N/A

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
Mousse
Mousse
1
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Contains more ProteinProtein +348.1%
Contains more FatsFats +21.3%
Contains more CarbsCarbs +234.5%
Contains more OtherOther +347.1%
Contains more WaterWater +1298.7%

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
Mousse
Mousse
0
61% 33% 6%
Saturated fat: Sat. Fat 9.151 g
Monounsaturated fat: Mono. Fat 5.027 g
Polyunsaturated fat: Poly. Fat 0.879 g
Contains less Sat. FatSaturated fat -59.9%
Contains more Mono. FatMonounsaturated fat +20%
Contains more Poly. FatPolyunsaturated fat +906.1%

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
Mousse
Mousse vs Pudding
Pudding
Mousse
Mousse vs Rice pudding
Rice pudding
Mousse
Mousse vs Praline
Praline

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. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/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.