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Pumpkin seeds vs. Hazelnut — In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seeds and Hazelnut

  • Pumpkin seeds have more Zinc, Fiber, and Magnesium, while Hazelnut have more Manganese, Copper, Vitamin B1, Vitamin B6, Phosphorus, Folate, and Iron.
  • Hazelnut covers your daily need of Manganese 247% more than Pumpkin seeds.
  • Pumpkin seeds contain 4 times more Zinc than Hazelnut. While Pumpkin seeds contain 10.3mg of Zinc, Hazelnut contains only 2.45mg.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Nuts, hazelnuts or filberts.

Infographic

Pumpkin seeds vs Hazelnut 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.
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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
Contains more MagnesiumMagnesium +60.7%
Contains more PotassiumPotassium +35.1%
Contains more ZincZinc +320.4%
Contains more CalciumCalcium +107.3%
Contains more IronIron +42%
Contains more CopperCopper +150%
Contains more PhosphorusPhosphorus +215.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +1145%

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% 3.7% 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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
Contains more Vitamin AVitamin A +210%
Contains more Vitamin CVitamin C +2000%
Contains more Vitamin B1Vitamin B1 +1791.2%
Contains more Vitamin B2Vitamin B2 +117.3%
Contains more Vitamin B3Vitamin B3 +529.4%
Contains more Vitamin B5Vitamin B5 +1539.3%
Contains more Vitamin B6Vitamin B6 +1421.6%
Contains more FolateFolate +1155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 g
Contains more ProteinProtein +24.1%
Contains more CarbsCarbs +221.9%
Contains more OtherOther +65.9%
Contains more FatsFats +213.1%
Contains more WaterWater +18%

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
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 g
Contains less Sat. FatSaturated Fat -17.8%
Contains more Poly. FatPolyunsaturated fat +11.7%
Contains more Mono. FatMonounsaturated Fat +656.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Hazelnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Hazelnut Opinion
Calories 446kcal 628kcal Hazelnut
Protein 18.55g 14.95g Pumpkin seeds
Fats 19.4g 60.75g Hazelnut
Vitamin C 0.3mg 6.3mg Hazelnut
Net carbs 35.35g 7g Pumpkin seeds
Carbs 53.75g 16.7g Pumpkin seeds
Magnesium 262mg 163mg Pumpkin seeds
Calcium 55mg 114mg Hazelnut
Potassium 919mg 680mg Pumpkin seeds
Iron 3.31mg 4.7mg Hazelnut
Sugar 4.34g Pumpkin seeds
Fiber 18.4g 9.7g Pumpkin seeds
Copper 0.69mg 1.725mg Hazelnut
Zinc 10.3mg 2.45mg Pumpkin seeds
Starch 0.48g Hazelnut
Phosphorus 92mg 290mg Hazelnut
Sodium 18mg 0mg Hazelnut
Vitamin A 62IU 20IU Pumpkin seeds
Vitamin A 3µg 1µg Pumpkin seeds
Vitamin E 15.03mg Hazelnut
Manganese 0.496mg 6.175mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin B1 0.034mg 0.643mg Hazelnut
Vitamin B2 0.052mg 0.113mg Hazelnut
Vitamin B3 0.286mg 1.8mg Hazelnut
Vitamin B5 0.056mg 0.918mg Hazelnut
Vitamin B6 0.037mg 0.563mg Hazelnut
Vitamin K 14.2µg Hazelnut
Folate 9µg 113µg Hazelnut
Choline 45.6mg Hazelnut
Saturated Fat 3.67g 4.464g Pumpkin seeds
Monounsaturated Fat 6.032g 45.652g Hazelnut
Polyunsaturated fat 8.844g 7.92g Pumpkin seeds
Tryptophan 0.326mg 0.193mg Pumpkin seeds
Threonine 0.683mg 0.497mg Pumpkin seeds
Isoleucine 0.956mg 0.545mg Pumpkin seeds
Leucine 1.572mg 1.063mg Pumpkin seeds
Lysine 1.386mg 0.42mg Pumpkin seeds
Methionine 0.417mg 0.221mg Pumpkin seeds
Phenylalanine 0.924mg 0.663mg Pumpkin seeds
Valine 1.491mg 0.701mg Pumpkin seeds
Histidine 0.515mg 0.432mg Pumpkin seeds
Fructose 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
67%
Hazelnut
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
197%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 0.794g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1)
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Hazelnut
Hazelnut is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Hazelnut
Hazelnut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.