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. Peach

Pumpkin seeds vs. Peach — In-Depth Nutrition Comparison

Compare

How are pumpkin seeds and peach different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus; however, peach is richer in vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.
  • Pumpkin seeds contain 193 times more saturated fat than peach. While pumpkin seeds contain 3.67g of saturated fat, peach contains only 0.019g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Peaches, yellow, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Peach 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%
Peach
Peach
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.8% 17% 9.4% 23% 4.6% 8.6% 0% 8% 0.55%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +383.7%
Contains more IronIron +1224%
Contains more CopperCopper +914.7%
Contains more ZincZinc +5958.8%
Contains more PhosphorusPhosphorus +360%
Contains more ManganeseManganese +713.1%
Contains less SodiumSodium -100%

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%
Peach
Peach
7
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 22% 5.3% 15% 0% 6% 7.2% 15% 9.2% 5.8% 0% 6.5% 3% 3.3%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +67.7%
Contains more Vitamin B6Vitamin B6 +48%
Contains more FolateFolate +125%
Contains more Vitamin CVitamin C +2100%
Contains more Vitamin AVitamin A +433.3%
Contains more Vitamin B3Vitamin B3 +181.8%
Contains more Vitamin B5Vitamin B5 +173.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Peach DV% diff.
Zinc 10.3mg 0.17mg 92%
Copper 0.69mg 0.068mg 69%
Fiber 18.4g 1.5g 68%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.086g 58%
Iron 3.31mg 0.25mg 38%
Protein 18.55g 0.91g 35%
Fats 19.4g 0.25g 29%
Potassium 919mg 190mg 21%
Calories 446kcal 39kcal 20%
Manganese 0.496mg 0.061mg 19%
Saturated fat 3.67g 0.019g 17%
Carbs 53.75g 9.54g 15%
Monounsaturated fat 6.032g 0.067g 15%
Phosphorus 92mg 20mg 10%
Vitamin C 0.3mg 6.6mg 7%
Calcium 55mg 6mg 5%
Vitamin E 0.73mg 5%
Vitamin B3 0.286mg 0.806mg 3%
Vitamin K 2.6µg 2%
Vitamin B5 0.056mg 0.153mg 2%
Fructose 1.53g 2%
Vitamin B2 0.052mg 0.031mg 2%
Choline 6.1mg 1%
Sodium 18mg 0mg 1%
Vitamin B1 0.034mg 0.024mg 1%
Folate 9µg 4µg 1%
Vitamin A 3µg 16µg 1%
Vitamin B6 0.037mg 0.025mg 1%
Net carbs 35.35g 8.04g N/A
Sugar 8.39g N/A
Selenium 0.1µg 0%
Tryptophan 0.326mg 0.01mg 0%
Threonine 0.683mg 0.016mg 0%
Isoleucine 0.956mg 0.017mg 0%
Leucine 1.572mg 0.027mg 0%
Lysine 1.386mg 0.03mg 0%
Methionine 0.417mg 0.01mg 0%
Phenylalanine 0.924mg 0.019mg 0%
Valine 1.491mg 0.022mg 0%
Histidine 0.515mg 0.013mg 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
Peach
Peach
1
10% 89%
Protein: 0.91 g
Fats: 0.25 g
Carbs: 9.54 g
Water: 88.87 g
Other: 0.43 g
Contains more ProteinProtein +1938.5%
Contains more FatsFats +7660%
Contains more CarbsCarbs +463.4%
Contains more OtherOther +783.7%
Contains more WaterWater +1874.9%

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
Peach
Peach
1
11% 39% 50%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.086 g
Contains more Mono. FatMonounsaturated fat +8903%
Contains more Poly. FatPolyunsaturated fat +10183.7%
Contains less Sat. FatSaturated fat -99.5%

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
Peach
Peach vs Nectarine
Nectarine
Peach
Peach vs Pear
Pear
Peach
Peach vs Apricot
Apricot

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. Peach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169928/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.