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. Jalapeño

Pumpkin seeds vs. Jalapeño — In-Depth Nutrition Comparison

Compare

Important differences between pumpkin seeds and jalapeño

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium; however, jalapeño has more vitamin C, vitamin B6, and vitamin A.
  • Jalapeño's daily need coverage for vitamin C is 131% more.
  • Pumpkin seeds have 74 times more zinc than jalapeño. Pumpkin seeds have 10.3mg of zinc, while jalapeño has 0.14mg.
  • Jalapeño is lower in saturated fat.

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

Infographic

Pumpkin seeds vs Jalapeño 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 11% 3.6% 22% 9.4% 15% 3.8% 11% 0.39% 13% 2.2%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +270.6%
Contains more IronIron +1224%
Contains more CopperCopper +1400%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +253.8%
Contains more ManganeseManganese +411.3%
Contains less SodiumSodium -83.3%

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 395% 18% 72% 0% 10% 16% 24% 19% 97% 0% 46% 20% 4.1%
Contains more Vitamin CVitamin C +39433.3%
Contains more Vitamin AVitamin A +1700%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +347.6%
Contains more Vitamin B5Vitamin B5 +462.5%
Contains more Vitamin B6Vitamin B6 +1032.4%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Jalapeño DV% diff.
Vitamin C 0.3mg 118.6mg 131%
Zinc 10.3mg 0.14mg 92%
Copper 0.69mg 0.046mg 72%
Fiber 18.4g 2.8g 62%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 0.112g 58%
Iron 3.31mg 0.25mg 38%
Protein 18.55g 0.91g 35%
Fats 19.4g 0.37g 29%
Vitamin B6 0.037mg 0.419mg 29%
Vitamin E 3.58mg 24%
Calories 446kcal 29kcal 21%
Potassium 919mg 248mg 20%
Manganese 0.496mg 0.097mg 17%
Saturated fat 3.67g 0.092g 16%
Carbs 53.75g 6.5g 16%
Monounsaturated fat 6.032g 0.029g 15%
Vitamin K 18.5µg 15%
Phosphorus 92mg 26mg 9%
Vitamin A 3µg 54µg 6%
Vitamin B3 0.286mg 1.28mg 6%
Folate 9µg 27µg 5%
Vitamin B5 0.056mg 0.315mg 5%
Calcium 55mg 12mg 4%
Fructose 2.63g 3%
Choline 7.5mg 1%
Vitamin B2 0.052mg 0.07mg 1%
Vitamin B1 0.034mg 0.04mg 1%
Selenium 0.4µg 1%
Sodium 18mg 3mg 1%
Net carbs 35.35g 3.7g N/A
Sugar 4.12g N/A
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%
Omega-3 - ALA 0.05g N/A
Omega-6 - Linoleic acid 0.062g 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
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more ProteinProtein +1938.5%
Contains more FatsFats +5143.2%
Contains more CarbsCarbs +726.9%
Contains more OtherOther +617%
Contains more WaterWater +1937.6%

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
39% 12% 48%
Saturated fat: Sat. Fat 0.092 g
Monounsaturated fat: Mono. Fat 0.029 g
Polyunsaturated fat: Poly. Fat 0.112 g
Contains more Mono. FatMonounsaturated fat +20700%
Contains more Poly. FatPolyunsaturated fat +7796.4%
Contains less Sat. FatSaturated fat -97.5%

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
Jalapeño
Jalapeño vs Poblano
Poblano
Jalapeño
Jalapeño vs Chili pepper
Chili pepper
Jalapeño
Jalapeño vs Eggplant
Eggplant

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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.