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  6. Pumpkin seeds vs. Chili pepper

Pumpkin seeds vs. Chili pepper — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and chili pepper

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium; however, chili pepper has more vitamin C, vitamin B6, and vitamin A.
  • Chili pepper's daily need coverage for vitamin C is 159% more.
  • Pumpkin seeds have 87 times more saturated fat than chili pepper. Pumpkin seeds have 3.67g of saturated fat, while chili pepper has 0.042g.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Peppers, hot chili, red, raw.

Infographic

Pumpkin seeds vs Chili pepper 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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +185.4%
Contains more IronIron +221.4%
Contains more CopperCopper +434.9%
Contains more ZincZinc +3861.5%
Contains more PhosphorusPhosphorus +114%
Contains more ManganeseManganese +165.2%
Contains less SodiumSodium -50%

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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin CVitamin C +47800%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +111.8%
Contains more Vitamin B2Vitamin B2 +65.4%
Contains more Vitamin B3Vitamin B3 +335%
Contains more Vitamin B5Vitamin B5 +258.9%
Contains more Vitamin B6Vitamin B6 +1267.6%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chili pepper DV% diff.
Vitamin C 0.3mg 143.7mg 159%
Zinc 10.3mg 0.26mg 91%
Fiber 18.4g 1.5g 68%
Copper 0.69mg 0.129mg 62%
Polyunsaturated fat 8.844g 0.239g 57%
Magnesium 262mg 23mg 57%
Vitamin B6 0.037mg 0.506mg 36%
Protein 18.55g 1.87g 33%
Fats 19.4g 0.44g 29%
Iron 3.31mg 1.03mg 29%
Calories 446kcal 40kcal 20%
Potassium 919mg 322mg 18%
Saturated fat 3.67g 0.042g 16%
Monounsaturated fat 6.032g 0.024g 15%
Carbs 53.75g 8.81g 15%
Manganese 0.496mg 0.187mg 13%
Vitamin K 14µg 12%
Phosphorus 92mg 43mg 7%
Vitamin B3 0.286mg 1.244mg 6%
Vitamin A 3µg 48µg 5%
Vitamin E 0.69mg 5%
Calcium 55mg 14mg 4%
Folate 9µg 23µg 4%
Vitamin B1 0.034mg 0.072mg 3%
Vitamin B5 0.056mg 0.201mg 3%
Vitamin B2 0.052mg 0.086mg 3%
Choline 10.9mg 2%
Selenium 0.5µg 1%
Net carbs 35.35g 7.31g N/A
Sugar 5.3g N/A
Sodium 18mg 9mg 0%
Tryptophan 0.326mg 0.026mg 0%
Threonine 0.683mg 0.074mg 0%
Isoleucine 0.956mg 0.065mg 0%
Leucine 1.572mg 0.105mg 0%
Lysine 1.386mg 0.089mg 0%
Methionine 0.417mg 0.024mg 0%
Phenylalanine 0.924mg 0.062mg 0%
Valine 1.491mg 0.084mg 0%
Histidine 0.515mg 0.041mg 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% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +892%
Contains more FatsFats +4309.1%
Contains more CarbsCarbs +510.1%
Contains more OtherOther +341.9%
Contains more WaterWater +1856%

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated fat +25033.3%
Contains more Poly. FatPolyunsaturated fat +3600.4%
Contains less Sat. FatSaturated fat -98.9%

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.