Pumpkin seeds vs. Papadum — In-Depth Nutrition Comparison
Compare
Summary of differences between Pumpkin seeds and Papadum
- Pumpkin seeds have more Zinc, while Papadum have more Iron, Folate, Manganese, Phosphorus, Copper, Vitamin B1, Vitamin B6, and Vitamin B5.
- Papadum covers your daily need of Sodium 75% more than Pumpkin seeds.
- Pumpkin seeds contain 3 times more Zinc than Papadum. While Pumpkin seeds contain 10.3mg of Zinc, Papadum contains only 3.4mg.
- The amount of Sodium in Pumpkin seeds are lower.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Papad.
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.
| Contains more ZincZinc | +202.9% |
| Contains less SodiumSodium | -99% |
| Contains more CalciumCalcium | +160% |
| Contains more IronIron | +135.6% |
| Contains more CopperCopper | +44.6% |
| Contains more PhosphorusPhosphorus | +318.5% |
| Contains more ManganeseManganese | +214.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +24% |
| Contains more Vitamin B1Vitamin B1 | +714.7% |
| Contains more Vitamin B2Vitamin B2 | +396.2% |
| Contains more Vitamin B3Vitamin B3 | +414.7% |
| Contains more Vitamin B5Vitamin B5 | +1537.5% |
| Contains more Vitamin B6Vitamin B6 | +670.3% |
| Contains more FolateFolate | +2333.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
25.56 g
Fats:
3.25 g
Carbs:
59.87 g
Water:
3.49 g
Other:
7.83 g
| Contains more FatsFats | +496.9% |
| Contains more WaterWater | +28.9% |
| Contains more ProteinProtein | +37.8% |
| Contains more CarbsCarbs | +11.4% |
| Contains more OtherOther | +106.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
3.67 g
Monounsaturated Fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated Fat:
Sat. Fat
1.084 g
Monounsaturated Fat:
Mono. Fat
0.532 g
Polyunsaturated fat:
Poly. Fat
1.148 g
| Contains more Mono. FatMonounsaturated Fat | +1033.8% |
| Contains more Poly. FatPolyunsaturated fat | +670.4% |
| Contains less Sat. FatSaturated Fat | -70.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 446kcal | 371kcal |
|
| Protein | 18.55g | 25.56g |
|
| Fats | 19.4g | 3.25g |
|
| Vitamin C | 0.3mg | 0mg |
|
| Net carbs | 35.35g | 41.27g |
|
| Carbs | 53.75g | 59.87g |
|
| Cholesterol | 0mg | 4mg |
|
| Magnesium | 262mg | 271mg |
|
| Calcium | 55mg | 143mg |
|
| Potassium | 919mg | 1000mg |
|
| Iron | 3.31mg | 7.8mg |
|
| Fiber | 18.4g | 18.6g |
|
| Copper | 0.69mg | 0.998mg |
|
| Zinc | 10.3mg | 3.4mg |
|
| Phosphorus | 92mg | 385mg |
|
| Sodium | 18mg | 1745mg |
|
| Vitamin A | 62IU | 50IU |
|
| Vitamin A | 3µg | 13µg |
|
| Vitamin E | 0.05mg |
|
|
| Manganese | 0.496mg | 1.562mg |
|
| Selenium | 8.3µg |
|
|
| Vitamin B1 | 0.034mg | 0.277mg |
|
| Vitamin B2 | 0.052mg | 0.258mg |
|
| Vitamin B3 | 0.286mg | 1.472mg |
|
| Vitamin B5 | 0.056mg | 0.917mg |
|
| Vitamin B6 | 0.037mg | 0.285mg |
|
| Vitamin K | 0.4µg |
|
|
| Folate | 9µg | 219µg |
|
| Choline | 0.4mg |
|
|
| Saturated Fat | 3.67g | 1.084g |
|
| Monounsaturated Fat | 6.032g | 0.532g |
|
| Polyunsaturated fat | 8.844g | 1.148g |
|
| Tryptophan | 0.326mg | 0.266mg |
|
| Threonine | 0.683mg | 0.886mg |
|
| Isoleucine | 0.956mg | 1.303mg |
|
| Leucine | 1.572mg | 2.115mg |
|
| Lysine | 1.386mg | 1.695mg |
|
| Methionine | 0.417mg | 0.372mg |
|
| Phenylalanine | 0.924mg | 1.491mg |
|
| Valine | 1.491mg | 1.434mg |
|
| Histidine | 0.515mg | 0.715mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
34%
Minerals Daily Need Coverage Score
103%
168%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1727mg)
Which food is lower in Saturated Fat?
Papadum is lower in Saturated Fat (difference - 2.586g)
Which food is lower in glycemic index?
Papadum is lower in glycemic index (difference - 46)
Which food is cheaper?
Papadum is cheaper (difference - $2.2)
Which food is richer in minerals?
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum is relatively richer in vitamins