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  6. Pumpkin seeds vs. Ostrich

Pumpkin seeds vs. Ostrich — In-Depth Nutrition Comparison

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How are pumpkin seeds and ostrich different?

  • Pumpkin seeds are higher in fiber, copper, magnesium, and zinc; however, ostrich is richer in vitamin B12, vitamin B3, vitamin B6, vitamin B5, and phosphorus.
  • Daily need coverage for vitamin B12 for ostrich is 260% higher.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Pumpkin seeds vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +153.9%
Contains more IronIron +18.6%
Contains more CopperCopper +353.9%
Contains more ZincZinc +112.4%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +2510.5%
Contains more PhosphorusPhosphorus +172.8%

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.
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 0% 0% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +582.4%
Contains more Vitamin B2Vitamin B2 +461.5%
Contains more Vitamin B3Vitamin B3 +2397.6%
Contains more Vitamin B5Vitamin B5 +2253.6%
Contains more Vitamin B6Vitamin B6 +1373%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Ostrich DV% diff.
Vitamin B12 0µg 6.25µg 260%
Fiber 18.4g 0g 74%
Selenium 37.5µg 68%
Copper 0.69mg 0.152mg 60%
Polyunsaturated fat 8.844g 0.44g 56%
Magnesium 262mg 25mg 56%
Zinc 10.3mg 4.85mg 50%
Vitamin B3 0.286mg 7.143mg 43%
Vitamin B6 0.037mg 0.545mg 39%
Cholesterol 0mg 85mg 28%
Fats 19.4g 2.57g 26%
Vitamin B5 0.056mg 1.318mg 25%
Phosphorus 92mg 251mg 23%
Manganese 0.496mg 0.019mg 21%
Protein 18.55g 28.49g 20%
Carbs 53.75g 0g 18%
Vitamin B2 0.052mg 0.292mg 18%
Vitamin B1 0.034mg 0.232mg 17%
Potassium 919mg 362mg 16%
Calories 446kcal 145kcal 15%
Monounsaturated fat 6.032g 0.97g 13%
Saturated fat 3.67g 1g 12%
Iron 3.31mg 2.79mg 7%
Calcium 55mg 6mg 5%
Sodium 18mg 80mg 3%
Vitamin E 0.23mg 2%
Folate 9µg 15µg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.254mg 0%
Threonine 0.683mg 1.25mg 0%
Isoleucine 0.956mg 1.354mg 0%
Leucine 1.572mg 2.315mg 0%
Lysine 1.386mg 2.516mg 0%
Methionine 0.417mg 0.796mg 0%
Phenylalanine 0.924mg 1.176mg 0%
Valine 1.491mg 1.407mg 0%
Histidine 0.515mg 0.716mg 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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +654.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +783.7%
Contains more ProteinProtein +53.6%
Contains more WaterWater +1422.4%

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
41% 40% 18%
Saturated fat: Sat. Fat 1 g
Monounsaturated fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated fat +521.9%
Contains more Poly. FatPolyunsaturated fat +1910%
Contains less Sat. FatSaturated fat -72.8%

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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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.