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Pumpkin seed vs Pigeon pea - In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Pigeon pea

  • Pumpkin seed has more Zinc, and Magnesium, however Pigeon pea has more Folate, Manganese, Vitamin B1, Copper, Phosphorus, Vitamin B5, Iron, and Vitamin B6.
  • Daily need coverage for Folate from Pigeon pea is 112% higher.
  • Pigeon pea has 4 times less Zinc than Pumpkin seed. Pumpkin seed has 10.3mg of Zinc, while Pigeon pea has 2.76mg.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pigeon peas (red gram), mature seeds, raw.

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Pumpkin seed vs Pigeon pea infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Magnesium +43.2%
Contains more Zinc +273.2%
Contains more Iron +58%
Contains more Calcium +136.4%
Contains more Potassium +51.5%
Contains more Copper +53.2%
Contains more Phosphorus +298.9%
Equal in Sodium - 17
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 39% 123% 131% 353% 76% 158% 3%
Contains more Magnesium +43.2%
Contains more Zinc +273.2%
Contains more Iron +58%
Contains more Calcium +136.4%
Contains more Potassium +51.5%
Contains more Copper +53.2%
Contains more Phosphorus +298.9%
Equal in Sodium - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +121.4%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +259.6%
Contains more Vitamin B3 +936.7%
Contains more Vitamin B5 +2160.7%
Contains more Vitamin B6 +664.9%
Contains more Folate +4966.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 0% 161% 44% 56% 76% 66% 0% 0% 342%
Contains more Vitamin C +∞%
Contains more Vitamin A +121.4%
Contains more Vitamin B1 +1791.2%
Contains more Vitamin B2 +259.6%
Contains more Vitamin B3 +936.7%
Contains more Vitamin B5 +2160.7%
Contains more Vitamin B6 +664.9%
Contains more Folate +4966.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
62
Pigeon pea
Mineral Summary Score
120
Pumpkin seed
134
Pigeon pea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
130%
Pigeon pea
Carbohydrates
54%
Pumpkin seed
63%
Pigeon pea
Fats
90%
Pumpkin seed
7%
Pigeon pea

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Pigeon pea
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Pigeon pea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pigeon pea
Pigeon pea contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Pigeon pea
Pigeon pea is lower in Saturated Fat (difference - 3.34g)
Which food is lower in glycemic index?
Pigeon pea
Pigeon pea is lower in glycemic index (difference - 22)
Which food is cheaper?
Pigeon pea
Pigeon pea is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pigeon pea
Pigeon pea is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pigeon pea Opinion
Calories 446 343 Pumpkin seed
Protein 18.55 21.7 Pigeon pea
Fats 19.4 1.49 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 62.78 Pigeon pea
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 5.23 Pigeon pea
Calcium 55 130 Pigeon pea
Potassium 919 1392 Pigeon pea
Magnesium 262 183 Pumpkin seed
Sugar
Fiber 18.4 15 Pumpkin seed
Copper 0.69 1.057 Pigeon pea
Zinc 10.3 2.76 Pumpkin seed
Starch
Phosphorus 92 367 Pigeon pea
Sodium 18 17 Pigeon pea
Vitamin A 62 28 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.643 Pigeon pea
Vitamin B2 0.052 0.187 Pigeon pea
Vitamin B3 0.286 2.965 Pigeon pea
Vitamin B5 0.056 1.266 Pigeon pea
Vitamin B6 0.037 0.283 Pigeon pea
Vitamin B12 0 0
Vitamin K
Folate 9 456 Pigeon pea
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 0.33 Pigeon pea
Monounsaturated Fat 6.032 0.012 Pumpkin seed
Polyunsaturated fat 8.844 0.814 Pumpkin seed
Tryptophan 0.326 0.212 Pumpkin seed
Threonine 0.683 0.767 Pigeon pea
Isoleucine 0.956 0.785 Pumpkin seed
Leucine 1.572 1.549 Pumpkin seed
Lysine 1.386 1.521 Pigeon pea
Methionine 0.417 0.243 Pumpkin seed
Phenylalanine 0.924 1.858 Pigeon pea
Valine 1.491 0.937 Pumpkin seed
Histidine 0.515 0.774 Pigeon pea
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pigeon pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172436/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.