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  6. Pumpkin seeds vs. Nectarine

Pumpkin seeds vs. Nectarine — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and nectarine

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus; however, nectarine has more vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.
  • Nectarine has 147 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while nectarine has 0.025g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Nectarines, raw.

Infographic

Pumpkin seeds vs Nectarine 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 18% 11% 29% 4.6% 11% 0% 7% 0%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +357.2%
Contains more IronIron +1082.1%
Contains more CopperCopper +702.3%
Contains more ZincZinc +5958.8%
Contains more PhosphorusPhosphorus +253.8%
Contains more ManganeseManganese +818.5%
Contains less SodiumSodium -100%
~equal in Selenium ~0µg

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%
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 18% 5.7% 15% 0% 8.5% 6.2% 21% 11% 5.8% 0% 5.5% 3.8% 3.4%
Contains more Vitamin B2Vitamin B2 +92.6%
Contains more Vitamin B6Vitamin B6 +48%
Contains more FolateFolate +80%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +466.7%
Contains more Vitamin B3Vitamin B3 +293.4%
Contains more Vitamin B5Vitamin B5 +230.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Nectarine DV% diff.
Zinc 10.3mg 0.17mg 92%
Copper 0.69mg 0.086mg 67%
Fiber 18.4g 1.7g 67%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.113g 58%
Iron 3.31mg 0.28mg 38%
Protein 18.55g 1.06g 35%
Fats 19.4g 0.32g 29%
Potassium 919mg 201mg 21%
Calories 446kcal 44kcal 20%
Manganese 0.496mg 0.054mg 19%
Saturated fat 3.67g 0.025g 17%
Monounsaturated fat 6.032g 0.088g 15%
Carbs 53.75g 10.55g 14%
Phosphorus 92mg 26mg 9%
Vitamin C 0.3mg 5.4mg 6%
Vitamin B3 0.286mg 1.125mg 5%
Calcium 55mg 6mg 5%
Vitamin E 0.77mg 5%
Vitamin B5 0.056mg 0.185mg 3%
Vitamin K 2.2µg 2%
Fructose 1.37g 2%
Vitamin B2 0.052mg 0.027mg 2%
Vitamin A 3µg 17µg 2%
Vitamin B6 0.037mg 0.025mg 1%
Sodium 18mg 0mg 1%
Folate 9µg 5µg 1%
Choline 6.2mg 1%
Net carbs 35.35g 8.85g N/A
Sugar 7.89g N/A
Starch 0.07g 0%
Vitamin B1 0.034mg 0.034mg 0%
Tryptophan 0.326mg 0.005mg 0%
Threonine 0.683mg 0.009mg 0%
Isoleucine 0.956mg 0.009mg 0%
Leucine 1.572mg 0.014mg 0%
Lysine 1.386mg 0.016mg 0%
Methionine 0.417mg 0.006mg 0%
Phenylalanine 0.924mg 0.021mg 0%
Valine 1.491mg 0.013mg 0%
Histidine 0.515mg 0.008mg 0%

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
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more ProteinProtein +1650%
Contains more FatsFats +5962.5%
Contains more CarbsCarbs +409.5%
Contains more OtherOther +691.7%
Contains more WaterWater +1846.4%

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
11% 39% 50%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +6754.5%
Contains more Poly. FatPolyunsaturated fat +7726.5%
Contains less Sat. FatSaturated fat -99.3%

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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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.