Pumpkin seeds vs. Mustard — In-Depth Nutrition Comparison
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How are pumpkin seeds and mustard different?
- Pumpkin seeds are higher in zinc, copper, fiber, magnesium, potassium, iron, and monounsaturated fat; however, mustard is richer in vitamin B1.
- Daily need coverage for zinc for pumpkin seeds is 88% higher.
- Pumpkin seeds contain 17 times more saturated fat than mustard. While pumpkin seeds contain 3.67g of saturated fat, mustard contains only 0.214g.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Mustard, prepared, yellow are the varieties used in this article.
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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 | +445.8% |
| Contains more PotassiumPotassium | +504.6% |
| Contains more IronIron | +105.6% |
| Contains more CopperCopper | +832.4% |
| Contains more ZincZinc | +1509.4% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +17.5% |
| Contains more CalciumCalcium | +14.5% |
| Contains more PhosphorusPhosphorus | +17.4% |
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 FolateFolate | +28.6% |
| Contains more Vitamin AVitamin A | +66.7% |
| Contains more Vitamin B1Vitamin B1 | +420.6% |
| Contains more Vitamin B2Vitamin B2 | +34.6% |
| Contains more Vitamin B3Vitamin B3 | +97.6% |
| Contains more Vitamin B5Vitamin B5 | +353.6% |
| Contains more Vitamin B6Vitamin B6 | +89.2% |
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:
3.74 g
Fats:
3.34 g
Carbs:
5.83 g
Water:
83.72 g
Other:
3.37 g
| Contains more ProteinProtein | +396% |
| Contains more FatsFats | +480.8% |
| Contains more CarbsCarbs | +822% |
| Contains more OtherOther | +12.8% |
| Contains more WaterWater | +1760.4% |
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
0.214 g
Monounsaturated fat:
Mono. Fat
2.182 g
Polyunsaturated fat:
Poly. Fat
0.774 g
| Contains more Mono. FatMonounsaturated fat | +176.4% |
| Contains more Poly. FatPolyunsaturated fat | +1042.6% |
| Contains less Sat. FatSaturated fat | -94.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.64mg | 88% |
| Copper | 0.69mg | 0.074mg | 68% |
| Selenium | 33.5µg | 61% | |
| Fiber | 18.4g | 4g | 58% |
| Polyunsaturated fat | 8.844g | 0.774g | 54% |
| Magnesium | 262mg | 48mg | 51% |
| Sodium | 18mg | 1104mg | 47% |
| Protein | 18.55g | 3.74g | 30% |
| Fats | 19.4g | 3.34g | 25% |
| Potassium | 919mg | 152mg | 23% |
| Iron | 3.31mg | 1.61mg | 21% |
| Calories | 446kcal | 60kcal | 19% |
| Carbs | 53.75g | 5.83g | 16% |
| Saturated fat | 3.67g | 0.214g | 16% |
| Vitamin B1 | 0.034mg | 0.177mg | 12% |
| Monounsaturated fat | 6.032g | 2.182g | 10% |
| Choline | 22.4mg | 4% | |
| Vitamin B5 | 0.056mg | 0.254mg | 4% |
| Vitamin B6 | 0.037mg | 0.07mg | 3% |
| Manganese | 0.496mg | 0.422mg | 3% |
| Vitamin B3 | 0.286mg | 0.565mg | 2% |
| Vitamin E | 0.36mg | 2% | |
| Phosphorus | 92mg | 108mg | 2% |
| Vitamin B2 | 0.052mg | 0.07mg | 1% |
| Vitamin K | 1.4µg | 1% | |
| Folate | 9µg | 7µg | 1% |
| Calcium | 55mg | 63mg | 1% |
| Vitamin C | 0.3mg | 0.3mg | 0% |
| Net carbs | 35.35g | 1.83g | N/A |
| Sugar | 0.92g | N/A | |
| Starch | 0.64g | 0% | |
| Vitamin A | 3µg | 5µg | 0% |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.326mg | 0.009mg | 0% |
| Threonine | 0.683mg | 0.167mg | 0% |
| Isoleucine | 0.956mg | 0.146mg | 0% |
| Leucine | 1.572mg | 0.292mg | 0% |
| Lysine | 1.386mg | 0.264mg | 0% |
| Methionine | 0.417mg | 0.076mg | 0% |
| Phenylalanine | 0.924mg | 0.161mg | 0% |
| Valine | 1.491mg | 0.189mg | 0% |
| Histidine | 0.515mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
10%
Minerals Daily Need Coverage Score
103%
60%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1086mg)
Which food is lower in Saturated fat?
Mustard is lower in Saturated fat (difference - 3.456g)
Which food is lower in glycemic index?
Mustard is lower in glycemic index (difference - 32)
Which food is cheaper?
Mustard is cheaper (difference - $0.1)
Which food is richer in vitamins?
Mustard is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.