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

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 +24%
Contains more Vitamin C +∞%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 1% 0% 0% 70% 60% 28% 56% 66% 165% 0% 1%
Contains more Vitamin A +24%
Contains more Vitamin C +∞%
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%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Papadum Opinion
Net carbs 35.35g 41.27g Papadum
Protein 18.55g 25.56g Papadum
Fats 19.4g 3.25g Pumpkin seed
Carbs 53.75g 59.87g Papadum
Calories 446kcal 371kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0g Pumpkin seed
Fiber 18.4g 18.6g Papadum
Calcium 55mg 143mg Papadum
Iron 3.31mg 7.8mg Papadum
Magnesium 262mg 271mg Papadum
Phosphorus 92mg 385mg Papadum
Potassium 919mg 1000mg Papadum
Sodium 18mg 1745mg Pumpkin seed
Zinc 10.3mg 3.4mg Pumpkin seed
Copper 0.69mg 0.998mg Papadum
Vitamin A 62IU 50IU Pumpkin seed
Vitamin E mg 0.05mg Papadum
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.277mg Papadum
Vitamin B2 0.052mg 0.258mg Papadum
Vitamin B3 0.286mg 1.472mg Papadum
Vitamin B5 0.056mg 0.917mg Papadum
Vitamin B6 0.037mg 0.285mg Papadum
Folate 9µg 219µg Papadum
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Papadum
Tryptophan 0.326mg 0.266mg Pumpkin seed
Threonine 0.683mg 0.886mg Papadum
Isoleucine 0.956mg 1.303mg Papadum
Leucine 1.572mg 2.115mg Papadum
Lysine 1.386mg 1.695mg Papadum
Methionine 0.417mg 0.372mg Pumpkin seed
Phenylalanine 0.924mg 1.491mg Papadum
Valine 1.491mg 1.434mg Pumpkin seed
Histidine 0.515mg 0.715mg Papadum
Cholesterol 0mg 4mg Pumpkin seed
Trans Fat g g
Saturated Fat 3.67g 1.084g Papadum
Monounsaturated Fat 6.032g 0.532g Pumpkin seed
Polyunsaturated fat 8.844g 1.148g Pumpkin seed

Which food is preferable for your diet?

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

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 Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 4mg)
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

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.