Pumpkin seeds vs. Peruvian groundcherry — In-Depth Nutrition Comparison
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Differences between pumpkin seeds and Peruvian groundcherry
- Pumpkin seeds have more iron and phosphorus, while Peruvian groundcherry has more vitamin B3, vitamin A, vitamin C, and vitamin B1.
- Pumpkin seeds' daily need coverage for iron is 29% higher.
- Peruvian groundcherry contains 6 times less calcium than pumpkin seeds. Pumpkin seeds contain 55mg of calcium, while Peruvian groundcherry contains 9mg.
The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Groundcherries, (cape-gooseberries or poha), raw.
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +511.1% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +231% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +130% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin B2Vitamin B2 | +30% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +3566.7% |
| Contains more Vitamin AVitamin A | +1100% |
| Contains more Vitamin B1Vitamin B1 | +223.5% |
| Contains more Vitamin B3Vitamin B3 | +879% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 74% | |
| Magnesium | 262mg | 62% | |
| Polyunsaturated fat | 8.844g | 59% | |
| Protein | 18.55g | 1.9g | 33% |
| Iron | 3.31mg | 1mg | 29% |
| Fats | 19.4g | 0.7g | 29% |
| Potassium | 919mg | 27% | |
| Manganese | 0.496mg | 22% | |
| Calories | 446kcal | 53kcal | 20% |
| Saturated fat | 3.67g | 17% | |
| Vitamin B3 | 0.286mg | 2.8mg | 16% |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 11.2g | 14% |
| Vitamin C | 0.3mg | 11mg | 12% |
| Phosphorus | 92mg | 40mg | 7% |
| Vitamin B1 | 0.034mg | 0.11mg | 6% |
| Calcium | 55mg | 9mg | 5% |
| Vitamin A | 3µg | 36µg | 4% |
| Vitamin B6 | 0.037mg | 3% | |
| Folate | 9µg | 2% | |
| Vitamin B2 | 0.052mg | 0.04mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Sodium | 18mg | 1% | |
| Net carbs | 35.35g | 11.2g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
1.9 g
Fats:
0.7 g
Carbs:
11.2 g
Water:
85.4 g
Other:
0.8 g
| Contains more ProteinProtein | +876.3% |
| Contains more FatsFats | +2671.4% |
| Contains more CarbsCarbs | +379.9% |
| Contains more OtherOther | +375% |
| Contains more WaterWater | +1797.8% |
