Pumpkin seeds vs. Shiitake — In-Depth Nutrition Comparison
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Differences between pumpkin seeds and shiitake
- Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium, while shiitake has more vitamin B5, vitamin B3, vitamin B6, and vitamin B2.
- Pumpkin seeds' daily need coverage for zinc is 84% higher.
- Shiitake contains 13 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while shiitake contains 20mg.
The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mushrooms, shiitake, raw.
Infographic
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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 | +1210% |
| Contains more CalciumCalcium | +2650% |
| Contains more PotassiumPotassium | +202.3% |
| Contains more IronIron | +707.3% |
| Contains more CopperCopper | +385.9% |
| Contains more ZincZinc | +900% |
| Contains more ManganeseManganese | +115.7% |
| Contains more PhosphorusPhosphorus | +21.7% |
| Contains less SodiumSodium | -50% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +126.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +317.3% |
| Contains more Vitamin B3Vitamin B3 | +1255.6% |
| Contains more Vitamin B5Vitamin B5 | +2578.6% |
| Contains more Vitamin B6Vitamin B6 | +691.9% |
| Contains more FolateFolate | +44.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.03mg | 84% |
| Fiber | 18.4g | 2.5g | 64% |
| Copper | 0.69mg | 0.142mg | 61% |
| Polyunsaturated fat | 8.844g | 59% | |
| Magnesium | 262mg | 20mg | 58% |
| Iron | 3.31mg | 0.41mg | 36% |
| Protein | 18.55g | 2.24g | 33% |
| Vitamin B5 | 0.056mg | 1.5mg | 29% |
| Fats | 19.4g | 0.49g | 29% |
| Vitamin B3 | 0.286mg | 3.877mg | 22% |
| Calories | 446kcal | 34kcal | 21% |
| Vitamin B6 | 0.037mg | 0.293mg | 20% |
| Potassium | 919mg | 304mg | 18% |
| Saturated fat | 3.67g | 17% | |
| Carbs | 53.75g | 6.79g | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Vitamin B2 | 0.052mg | 0.217mg | 13% |
| Manganese | 0.496mg | 0.23mg | 12% |
| Selenium | 5.7µg | 10% | |
| Calcium | 55mg | 2mg | 5% |
| Phosphorus | 92mg | 112mg | 3% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Vitamin B1 | 0.034mg | 0.015mg | 2% |
| Vitamin D | 0IU | 18IU | 2% |
| Folate | 9µg | 13µg | 1% |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 35.35g | 4.29g | N/A |
| Sugar | 2.38g | N/A | |
| Sodium | 18mg | 9mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.326mg | 0.011mg | 0% |
| Threonine | 0.683mg | 0.134mg | 0% |
| Isoleucine | 0.956mg | 0.111mg | 0% |
| Leucine | 1.572mg | 0.189mg | 0% |
| Lysine | 1.386mg | 0.134mg | 0% |
| Methionine | 0.417mg | 0.033mg | 0% |
| Phenylalanine | 0.924mg | 0.111mg | 0% |
| Valine | 1.491mg | 0.145mg | 0% |
| Histidine | 0.515mg | 0.056mg | 0% |
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:
2.24 g
Fats:
0.49 g
Carbs:
6.79 g
Water:
89.74 g
Other:
0.74 g
| Contains more ProteinProtein | +728.1% |
| Contains more FatsFats | +3859.2% |
| Contains more CarbsCarbs | +691.6% |
| Contains more OtherOther | +413.5% |
| Contains more WaterWater | +1894.2% |
