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Pumpkin seed vs Papadum - In-Depth Nutrition Comparison

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Summary of differences between Pumpkin seed and Papadum

  • Pumpkin seed has more Zinc, while Papadum has more Iron, Folate, Manganese, Phosphorus, Copper, Vitamin B1, Vitamin B6, and Vitamin B5.
  • Papadum covers your daily need of Sodium 75% more than Pumpkin seed.
  • Pumpkin seed contains 3 times more Zinc than Papadum. While Pumpkin seed contains 10.3mg of Zinc, Papadum contains only 3.4mg.
  • The amount of Sodium in Pumpkin seed is lower.

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

Infographic

Pumpkin seed vs Papadum 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 Zinc +202.9%
Contains less Sodium -99%
Contains more Iron +135.6%
Contains more Calcium +160%
Contains more Copper +44.6%
Contains more Phosphorus +318.5%
Equal in Potassium - 1000
Equal in Magnesium - 271
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 293% 43% 89% 194% 333% 93% 166% 228%
Contains more Zinc +202.9%
Contains less Sodium -99%
Contains more Iron +135.6%
Contains more Calcium +160%
Contains more Copper +44.6%
Contains more Phosphorus +318.5%
Equal in Potassium - 1000
Equal in Magnesium - 271

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 C +∞%
Contains more Vitamin A +24%
Contains more Vitamin B1 +714.7%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +1537.5%
Contains more Vitamin B6 +670.3%
Contains more Folate +2333.3%
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 0% 3% 1% 0% 70% 60% 28% 56% 66% 0% 1% 165%
Contains more Vitamin C +∞%
Contains more Vitamin A +24%
Contains more Vitamin B1 +714.7%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +1537.5%
Contains more Vitamin B6 +670.3%
Contains more Folate +2333.3%

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
37
Papadum
Mineral Summary Score
120
Pumpkin seed
179
Papadum

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
153%
Papadum
Carbohydrates
54%
Pumpkin seed
60%
Papadum
Fats
90%
Pumpkin seed
15%
Papadum

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 Papadum
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 4mg)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1727mg)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 2.586g)
Which food is lower in glycemic index?
Papadum
Papadum is lower in glycemic index (difference - 46)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $2.2)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum is relatively richer in vitamins

All nutrients comparison - raw data values

Nutrient Pumpkin seed Papadum Opinion
Calories 446 371 Pumpkin seed
Protein 18.55 25.56 Papadum
Fats 19.4 3.25 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 59.87 Papadum
Cholesterol 0 4 Pumpkin seed
Vitamin D 0 0
Iron 3.31 7.8 Papadum
Calcium 55 143 Papadum
Potassium 919 1000 Papadum
Magnesium 262 271 Papadum
Sugar 0 Pumpkin seed
Fiber 18.4 18.6 Papadum
Copper 0.69 0.998 Papadum
Zinc 10.3 3.4 Pumpkin seed
Starch
Phosphorus 92 385 Papadum
Sodium 18 1745 Pumpkin seed
Vitamin A 62 50 Pumpkin seed
Vitamin E 0.05 Papadum
Vitamin D 0 0
Vitamin B1 0.034 0.277 Papadum
Vitamin B2 0.052 0.258 Papadum
Vitamin B3 0.286 1.472 Papadum
Vitamin B5 0.056 0.917 Papadum
Vitamin B6 0.037 0.285 Papadum
Vitamin B12 0 0
Vitamin K 0.4 Papadum
Folate 9 219 Papadum
Trans Fat
Saturated Fat 3.67 1.084 Papadum
Monounsaturated Fat 6.032 0.532 Pumpkin seed
Polyunsaturated fat 8.844 1.148 Pumpkin seed
Tryptophan 0.326 0.266 Pumpkin seed
Threonine 0.683 0.886 Papadum
Isoleucine 0.956 1.303 Papadum
Leucine 1.572 2.115 Papadum
Lysine 1.386 1.695 Papadum
Methionine 0.417 0.372 Pumpkin seed
Phenylalanine 0.924 1.491 Papadum
Valine 1.491 1.434 Pumpkin seed
Histidine 0.515 0.715 Papadum
Fructose

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. Papadum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168106/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.