Pumpkin seeds vs. Naranjilla — In-Depth Nutrition Comparison
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Summary of differences between pumpkin seeds and naranjilla
- Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, while naranjilla has more vitamin A and vitamin B3.
- Pumpkin seeds cover your daily need for zinc, 93% more than naranjilla.
- Pumpkin seeds contain 25 times more copper than naranjilla. While pumpkin seeds contain 0.69mg of copper, naranjilla contains only 0.028mg.
These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Naranjilla (lulo) pulp, frozen, unsweetened.
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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 | +2281.8% |
| Contains more CalciumCalcium | +587.5% |
| Contains more PotassiumPotassium | +359.5% |
| Contains more IronIron | +845.7% |
| Contains more CopperCopper | +2364.3% |
| Contains more ZincZinc | +10200% |
| Contains more PhosphorusPhosphorus | +666.7% |
| Contains more ManganeseManganese | +640.3% |
| Contains less SodiumSodium | -77.8% |
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 B2Vitamin B2 | +∞% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +966.7% |
| Contains more Vitamin AVitamin A | +833.3% |
| Contains more Vitamin B1Vitamin B1 | +32.4% |
| Contains more Vitamin B3Vitamin B3 | +407% |
| Contains more Vitamin B5Vitamin B5 | +292.9% |
| Contains more Vitamin B6Vitamin B6 | +189.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.1mg | 93% |
| Copper | 0.69mg | 0.028mg | 74% |
| Fiber | 18.4g | 1.1g | 69% |
| Magnesium | 262mg | 11mg | 60% |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 3.31mg | 0.35mg | 37% |
| Protein | 18.55g | 0.44g | 36% |
| Fats | 19.4g | 0.22g | 30% |
| Calories | 446kcal | 25kcal | 21% |
| Potassium | 919mg | 200mg | 21% |
| Manganese | 0.496mg | 0.067mg | 19% |
| Saturated fat | 3.67g | 17% | |
| Carbs | 53.75g | 5.9g | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Vitamin K | 14.6µg | 12% | |
| Phosphorus | 92mg | 12mg | 11% |
| Vitamin B3 | 0.286mg | 1.45mg | 7% |
| Calcium | 55mg | 8mg | 5% |
| Vitamin E | 0.75mg | 5% | |
| Vitamin B6 | 0.037mg | 0.107mg | 5% |
| Vitamin B2 | 0.052mg | 0mg | 4% |
| Vitamin A | 3µg | 28µg | 3% |
| Vitamin C | 0.3mg | 3.2mg | 3% |
| Vitamin B5 | 0.056mg | 0.22mg | 3% |
| Folate | 9µg | 3µg | 2% |
| Vitamin B1 | 0.034mg | 0.045mg | 1% |
| Selenium | 0.4µg | 1% | |
| Sodium | 18mg | 4mg | 1% |
| Fructose | 1.04g | 1% | |
| Net carbs | 35.35g | 4.8g | N/A |
| Sugar | 3.74g | 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% |
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:
0.44 g
Fats:
0.22 g
Carbs:
5.9 g
Water:
93.05 g
Other:
0.39 g
| Contains more ProteinProtein | +4115.9% |
| Contains more FatsFats | +8718.2% |
| Contains more CarbsCarbs | +811% |
| Contains more OtherOther | +874.4% |
| Contains more WaterWater | +1967.8% |
