Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Papadum

Pumpkin seeds vs. Papadum — In-Depth Nutrition Comparison

Compare

Summary of differences between pumpkin seeds and papadum

  • Pumpkin seeds have more zinc, while papadum has more iron, folate, manganese, phosphorus, copper, vitamin B1, vitamin B6, and vitamin B5.
  • Papadum covers your daily need for 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 is lower.

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

Infographic

Pumpkin seeds vs Papadum 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.
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 194% 43% 88% 293% 333% 93% 165% 228% 204% 45%
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%
~equal in Magnesium ~271mg
~equal in Potassium ~1000mg

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%
Papadum
Papadum
10
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% 4.3% 1% 0% 69% 60% 28% 55% 66% 0% 1% 164% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +333.3%
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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Papadum DV% diff.
Sodium 18mg 1745mg 75%
Zinc 10.3mg 3.4mg 63%
Iron 3.31mg 7.8mg 56%
Folate 9µg 219µg 53%
Polyunsaturated fat 8.844g 1.148g 51%
Manganese 0.496mg 1.562mg 46%
Phosphorus 92mg 385mg 42%
Copper 0.69mg 0.998mg 34%
Fats 19.4g 3.25g 25%
Vitamin B1 0.034mg 0.277mg 20%
Vitamin B6 0.037mg 0.285mg 19%
Vitamin B5 0.056mg 0.917mg 17%
Vitamin B2 0.052mg 0.258mg 16%
Selenium 8.3µg 15%
Monounsaturated fat 6.032g 0.532g 14%
Protein 18.55g 25.56g 14%
Saturated fat 3.67g 1.084g 12%
Calcium 55mg 143mg 9%
Vitamin B3 0.286mg 1.472mg 7%
Calories 446kcal 371kcal 4%
Carbs 53.75g 59.87g 2%
Potassium 919mg 1000mg 2%
Magnesium 262mg 271mg 2%
Fiber 18.4g 18.6g 1%
Vitamin A 3µg 13µg 1%
Cholesterol 0mg 4mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 41.27g N/A
Vitamin E 0.05mg 0%
Vitamin K 0.4µg 0%
Choline 0.4mg 0%
Tryptophan 0.326mg 0.266mg 0%
Threonine 0.683mg 0.886mg 0%
Isoleucine 0.956mg 1.303mg 0%
Leucine 1.572mg 2.115mg 0%
Lysine 1.386mg 1.695mg 0%
Methionine 0.417mg 0.372mg 0%
Phenylalanine 0.924mg 1.491mg 0%
Valine 1.491mg 1.434mg 0%
Histidine 0.515mg 0.715mg 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
26% 3% 60% 3% 8%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
39% 19% 42%
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%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Papadum
Papadum vs Macaroon
Macaroon
Papadum
Papadum vs Cocktail sauce
Cocktail sauce
Papadum
Papadum vs Patty
Patty

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. 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.