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  6. Pumpkin seeds vs. Pecan pie

Pumpkin seeds vs. Pecan pie — In-Depth Nutrition Comparison

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How are pumpkin seeds and pecan pie different?

  • Pumpkin seeds are richer in zinc, magnesium, copper, potassium, and iron, while pecan pie is higher in vitamin B1, vitamin B2, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 84% more than pecan pie.
  • Pumpkin seeds contain 10 times more magnesium than pecan pie. Pumpkin seeds contain 262mg of magnesium, while pecan pie contains 26mg.
  • Pumpkin seeds are lower in sodium.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pie, pecan, prepared from recipe types were used in this article.

Infographic

Pumpkin seeds vs Pecan pie 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 19% 9.6% 12% 56% 70% 28% 40% 34% 93% 65%
Contains more MagnesiumMagnesium +907.7%
Contains more CalciumCalcium +71.9%
Contains more PotassiumPotassium +591%
Contains more IronIron +123.6%
Contains more CopperCopper +227%
Contains more ZincZinc +909.8%
Contains less SodiumSodium -93.1%
Contains more ManganeseManganese +43.5%
~equal in Phosphorus ~94mg

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 0.67% 27% 0% 0% 47% 42% 16% 29% 14% 21% 0% 20% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +2633.3%
Contains more Vitamin B1Vitamin B1 +452.9%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +196.2%
Contains more Vitamin B5Vitamin B5 +755.4%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +188.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pecan pie DV% diff.
Zinc 10.3mg 1.02mg 84%
Fiber 18.4g 74%
Magnesium 262mg 26mg 56%
Copper 0.69mg 0.211mg 53%
Cholesterol 0mg 87mg 29%
Protein 18.55g 4.9g 27%
Potassium 919mg 133mg 23%
Iron 3.31mg 1.48mg 23%
Selenium 12µg 22%
Polyunsaturated fat 8.844g 5.71g 21%
Monounsaturated fat 6.032g 11.181g 13%
Vitamin B1 0.034mg 0.188mg 13%
Sodium 18mg 262mg 11%
Vitamin B2 0.052mg 0.18mg 10%
Vitamin A 3µg 82µg 9%
Manganese 0.496mg 0.712mg 9%
Vitamin B5 0.056mg 0.479mg 8%
Vitamin B12 0µg 0.17µg 7%
Folate 9µg 26µg 4%
Fats 19.4g 22.2g 4%
Vitamin B3 0.286mg 0.847mg 4%
Vitamin B6 0.037mg 0.06mg 2%
Calories 446kcal 412kcal 2%
Calcium 55mg 32mg 2%
Carbs 53.75g 52.2g 1%
Saturated fat 3.67g 3.989g 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 52.2g N/A
Phosphorus 92mg 94mg 0%
Tryptophan 0.326mg 0.069mg 0%
Threonine 0.683mg 0.189mg 0%
Isoleucine 0.956mg 0.223mg 0%
Leucine 1.572mg 0.372mg 0%
Lysine 1.386mg 0.248mg 0%
Methionine 0.417mg 0.125mg 0%
Phenylalanine 0.924mg 0.25mg 0%
Valine 1.491mg 0.255mg 0%
Histidine 0.515mg 0.116mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

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
5% 22% 52% 20%
Protein: 4.9 g
Fats: 22.2 g
Carbs: 52.2 g
Water: 19.5 g
Other: 1.2 g
Contains more ProteinProtein +278.6%
Contains more OtherOther +216.7%
Contains more FatsFats +14.4%
Contains more WaterWater +333.3%
~equal in Carbs ~52.2g

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
19% 54% 27%
Saturated fat: Sat. Fat 3.989 g
Monounsaturated fat: Mono. Fat 11.181 g
Polyunsaturated fat: Poly. Fat 5.71 g
Contains more Poly. FatPolyunsaturated fat +54.9%
Contains more Mono. FatMonounsaturated fat +85.4%
~equal in Saturated fat ~3.989g

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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. Pecan pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172786/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.