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Pumpkin seed vs Hazelnut - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Hazelnut

  • Pumpkin seed has more Zinc, Fiber, and Magnesium, while Hazelnut has more Manganese, Copper, Vitamin B1, Vitamin B6, Phosphorus, Folate, and Iron.
  • Hazelnut covers your daily need of Manganese 247% more than Pumpkin seed.
  • Pumpkin seed contains 4 times more Zinc than Hazelnut. While Pumpkin seed contains 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +35.1%
Contains more Magnesium +60.7%
Contains more Zinc +320.4%
Contains more Iron +42%
Contains more Calcium +107.3%
Contains more Copper +150%
Contains more Phosphorus +215.2%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Contains more Potassium +35.1%
Contains more Magnesium +60.7%
Contains more Zinc +320.4%
Contains more Iron +42%
Contains more Calcium +107.3%
Contains more Copper +150%
Contains more Phosphorus +215.2%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +210%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +529.4%
Contains more Vitamin B5 +1539.3%
Contains more Vitamin B6 +1421.6%
Contains more Folate +1155.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
Contains more Vitamin A +210%
Contains more Vitamin C +2000%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +117.3%
Contains more Vitamin B3 +529.4%
Contains more Vitamin B5 +1539.3%
Contains more Vitamin B6 +1421.6%
Contains more Folate +1155.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed 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 seed Hazelnut Opinion
Calories 446kcal 628kcal Hazelnut
Protein 18.55g 14.95g Pumpkin seed
Fats 19.4g 60.75g Hazelnut
Vitamin C 0.3mg 6.3mg Hazelnut
Net carbs 35.35g 7g Pumpkin seed
Carbs 53.75g 16.7g Pumpkin seed
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 3.31mg 4.7mg Hazelnut
Calcium 55mg 114mg Hazelnut
Potassium 919mg 680mg Pumpkin seed
Magnesium 262mg 163mg Pumpkin seed
Sugar g 4.34g Pumpkin seed
Fiber 18.4g 9.7g Pumpkin seed
Copper 0.69mg 1.725mg Hazelnut
Zinc 10.3mg 2.45mg Pumpkin seed
Starch g 0.48g Hazelnut
Phosphorus 92mg 290mg Hazelnut
Sodium 18mg 0mg Hazelnut
Vitamin A 62IU 20IU Pumpkin seed
Vitamin E mg 15.03mg Hazelnut
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K µg 14.2µg Hazelnut
Folate 9µg 113µg Hazelnut
Trans Fat g g
Saturated Fat 3.67g 4.464g Pumpkin seed
Monounsaturated Fat 6.032g 45.652g Hazelnut
Polyunsaturated fat 8.844g 7.92g Pumpkin seed
Tryptophan 0.326mg 0.193mg Pumpkin seed
Threonine 0.683mg 0.497mg Pumpkin seed
Isoleucine 0.956mg 0.545mg Pumpkin seed
Leucine 1.572mg 1.063mg Pumpkin seed
Lysine 1.386mg 0.42mg Pumpkin seed
Methionine 0.417mg 0.221mg Pumpkin seed
Phenylalanine 0.924mg 0.663mg Pumpkin seed
Valine 1.491mg 0.701mg Pumpkin seed
Histidine 0.515mg 0.432mg Pumpkin seed
Fructose g 0.07g Hazelnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Hazelnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
71
Hazelnut
Mineral Summary Score
120
Pumpkin seed
144
Hazelnut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
90%
Hazelnut
Carbohydrates
54%
Pumpkin seed
17%
Hazelnut
Fats
90%
Pumpkin seed
280%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 0.794g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - 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.