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  6. Pumpkin seeds vs. Orange juice

Pumpkin seeds vs. Orange juice — In-Depth Nutrition Comparison

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How are pumpkin seeds and orange juice different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus; however, orange juice is richer in vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds contain 153 times more saturated fat than orange juice. While pumpkin seeds contain 3.67g of saturated fat, orange juice contains only 0.024g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Orange juice, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +359.5%
Contains more IronIron +1555%
Contains more CopperCopper +1468.2%
Contains more ZincZinc +20500%
Contains more PhosphorusPhosphorus +441.2%
Contains more ManganeseManganese +3442.9%
Contains less SodiumSodium -94.4%

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.
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin CVitamin C +16566.7%
Contains more Vitamin AVitamin A +233.3%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +39.9%
Contains more Vitamin B5Vitamin B5 +239.3%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.04mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Orange juice DV% diff.
Zinc 10.3mg 0.05mg 93%
Fiber 18.4g 0.2g 73%
Copper 0.69mg 0.044mg 72%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0.04g 59%
Vitamin C 0.3mg 50mg 55%
Iron 3.31mg 0.2mg 39%
Protein 18.55g 0.7g 36%
Fats 19.4g 0.2g 30%
Potassium 919mg 200mg 21%
Manganese 0.496mg 0.014mg 21%
Calories 446kcal 45kcal 20%
Saturated fat 3.67g 0.024g 17%
Monounsaturated fat 6.032g 0.036g 15%
Carbs 53.75g 10.4g 14%
Phosphorus 92mg 17mg 11%
Folate 9µg 30µg 5%
Vitamin B1 0.034mg 0.09mg 5%
Calcium 55mg 11mg 4%
Vitamin B5 0.056mg 0.19mg 3%
Vitamin B2 0.052mg 0.03mg 2%
Choline 6.2mg 1%
Vitamin A 3µg 10µg 1%
Vitamin B3 0.286mg 0.4mg 1%
Sodium 18mg 1mg 1%
Net carbs 35.35g 10.2g N/A
Sugar 8.4g N/A
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin B6 0.037mg 0.04mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.002mg 0%
Threonine 0.683mg 0.008mg 0%
Isoleucine 0.956mg 0.008mg 0%
Leucine 1.572mg 0.013mg 0%
Lysine 1.386mg 0.009mg 0%
Methionine 0.417mg 0.003mg 0%
Phenylalanine 0.924mg 0.009mg 0%
Valine 1.491mg 0.011mg 0%
Histidine 0.515mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2550%
Contains more FatsFats +9600%
Contains more CarbsCarbs +416.8%
Contains more OtherOther +850%
Contains more WaterWater +1862.2%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +16655.6%
Contains more Poly. FatPolyunsaturated fat +22010%
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.