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  6. Pumpkin seeds vs. Pear

Pumpkin seeds vs. Pear — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and pear

  • Pear has less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 93% more than pear.
  • Pear contains 167 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while pear contains 0.022g.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pears, raw.

Infographic

Pumpkin seeds vs Pear 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%
Pear
Pear
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.7% 10% 6.8% 27% 2.7% 5.1% 0.13% 6.3% 0.55%
Contains more MagnesiumMagnesium +3642.9%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +692.2%
Contains more IronIron +1738.9%
Contains more CopperCopper +741.5%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +666.7%
Contains more ManganeseManganese +933.3%
Contains less SodiumSodium -94.4%

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%
Pear
Pear
4
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 14% 0.33% 2.4% 0% 3% 6% 3% 2.9% 6.7% 0% 11% 5.3% 2.8%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +77.6%
Contains more Vitamin B5Vitamin B5 +14.3%
Contains more Vitamin B6Vitamin B6 +27.6%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +1333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pear DV% diff.
Zinc 10.3mg 0.1mg 93%
Copper 0.69mg 0.082mg 68%
Magnesium 262mg 7mg 61%
Fiber 18.4g 3.1g 61%
Polyunsaturated fat 8.844g 0.094g 58%
Iron 3.31mg 0.18mg 39%
Protein 18.55g 0.36g 36%
Fats 19.4g 0.14g 30%
Potassium 919mg 116mg 24%
Calories 446kcal 57kcal 19%
Manganese 0.496mg 0.048mg 19%
Saturated fat 3.67g 0.022g 17%
Monounsaturated fat 6.032g 0.084g 15%
Carbs 53.75g 15.23g 13%
Phosphorus 92mg 12mg 11%
Fructose 6.42g 8%
Calcium 55mg 9mg 5%
Vitamin C 0.3mg 4.3mg 4%
Vitamin K 4.4µg 4%
Vitamin B2 0.052mg 0.026mg 2%
Vitamin B1 0.034mg 0.012mg 2%
Vitamin B3 0.286mg 0.161mg 1%
Vitamin B6 0.037mg 0.029mg 1%
Sodium 18mg 1mg 1%
Folate 9µg 7µg 1%
Choline 5.1mg 1%
Vitamin E 0.12mg 1%
Net carbs 35.35g 12.13g N/A
Sugar 9.75g N/A
Vitamin A 3µg 1µg 0%
Selenium 0.1µg 0%
Vitamin B5 0.056mg 0.049mg 0%
Tryptophan 0.326mg 0.002mg 0%
Threonine 0.683mg 0.011mg 0%
Isoleucine 0.956mg 0.011mg 0%
Leucine 1.572mg 0.019mg 0%
Lysine 1.386mg 0.017mg 0%
Methionine 0.417mg 0.002mg 0%
Phenylalanine 0.924mg 0.011mg 0%
Valine 1.491mg 0.017mg 0%
Histidine 0.515mg 0.002mg 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
Pear
Pear
1
15% 84%
Protein: 0.36 g
Fats: 0.14 g
Carbs: 15.23 g
Water: 83.96 g
Other: 0.31 g
Contains more ProteinProtein +5052.8%
Contains more FatsFats +13757.1%
Contains more CarbsCarbs +252.9%
Contains more OtherOther +1125.8%
Contains more WaterWater +1765.8%

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
Pear
Pear
1
11% 42% 47%
Saturated fat: Sat. Fat 0.022 g
Monounsaturated fat: Mono. Fat 0.084 g
Polyunsaturated fat: Poly. Fat 0.094 g
Contains more Mono. FatMonounsaturated fat +7081%
Contains more Poly. FatPolyunsaturated fat +9308.5%
Contains less Sat. FatSaturated fat -99.4%

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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. Pear - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169118/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.