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  6. Pumpkin seeds vs. Passion fruit

Pumpkin seeds vs. Passion fruit — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and passion fruit

  • Pumpkin seeds have more zinc, copper, magnesium, fiber, iron, and potassium; however, passion fruit has more vitamin C, vitamin A, and vitamin B3.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Passion fruit has 62 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while passion fruit has 0.059g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Passion-fruit, (granadilla), purple, raw.

Infographic

Pumpkin seeds vs Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +164.1%
Contains more IronIron +106.9%
Contains more CopperCopper +702.3%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +35.3%
Contains less SodiumSodium -35.7%
Contains more ManganeseManganese +∞%

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +9900%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Passion fruit DV% diff.
Zinc 10.3mg 0.1mg 93%
Copper 0.69mg 0.086mg 67%
Polyunsaturated fat 8.844g 0.411g 56%
Magnesium 262mg 29mg 55%
Vitamin C 0.3mg 30mg 33%
Protein 18.55g 2.2g 33%
Fiber 18.4g 10.4g 32%
Fats 19.4g 0.7g 29%
Manganese 0.496mg 22%
Iron 3.31mg 1.6mg 21%
Calories 446kcal 97kcal 17%
Potassium 919mg 348mg 17%
Saturated fat 3.67g 0.059g 16%
Monounsaturated fat 6.032g 0.086g 15%
Carbs 53.75g 23.38g 10%
Vitamin B3 0.286mg 1.5mg 8%
Vitamin A 3µg 64µg 7%
Vitamin B2 0.052mg 0.13mg 6%
Vitamin B6 0.037mg 0.1mg 5%
Calcium 55mg 12mg 4%
Vitamin B1 0.034mg 0mg 3%
Phosphorus 92mg 68mg 3%
Selenium 0.6µg 1%
Choline 7.6mg 1%
Vitamin B5 0.056mg 1%
Vitamin K 0.7µg 1%
Folate 9µg 14µg 1%
Net carbs 35.35g 12.98g N/A
Sugar 11.2g N/A
Sodium 18mg 28mg 0%
Vitamin E 0.02mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Contains more ProteinProtein +743.2%
Contains more FatsFats +2671.4%
Contains more CarbsCarbs +129.9%
Contains more OtherOther +381%
Contains more WaterWater +1520.7%

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
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 g
Contains more Mono. FatMonounsaturated fat +6914%
Contains more Poly. FatPolyunsaturated fat +2051.8%
Contains less Sat. FatSaturated fat -98.4%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.