Pumpkin seed vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between Pumpkin seed and Pilaf
- Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Potassium, however, Pilaf is higher in Folate, Vitamin B1, Vitamin B3, and Vitamin B6.
- Pumpkin seed covers your daily Zinc needs 84% more than Pilaf.
- Pilaf contains 15 times less Fiber than Pumpkin seed. Pumpkin seed contains 18.4g of Fiber, while Pilaf contains 1.2g.
- Pumpkin seed has less Sodium.
Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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
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Iron
+35.7%
Contains
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Magnesium
+718.8%
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Potassium
+388.8%
Contains
less
Sodium
-98.6%
Contains
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Zinc
+919.8%
Contains
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Copper
+315.7%
Contains
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Calcium
+50.9%
Contains
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Phosphorus
+67.4%
Contains
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Manganese
+77.8%
Contains
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Iron
+35.7%
Contains
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Magnesium
+718.8%
Contains
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Potassium
+388.8%
Contains
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Sodium
-98.6%
Contains
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Zinc
+919.8%
Contains
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Copper
+315.7%
Contains
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Calcium
+50.9%
Contains
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Phosphorus
+67.4%
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Manganese
+77.8%
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.
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Contains
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Vitamin A
+342.9%
Contains
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Vitamin C
+1266.7%
Contains
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Vitamin B1
+1673.5%
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Vitamin B2
+67.3%
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Vitamin B3
+2042.3%
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Vitamin B5
+1176.8%
Contains
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Vitamin B6
+981.1%
Contains
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Folate
+2255.6%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+342.9%
Contains
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Vitamin C
+1266.7%
Contains
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Vitamin B1
+1673.5%
Contains
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Vitamin B2
+67.3%
Contains
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Vitamin B3
+2042.3%
Contains
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Vitamin B5
+1176.8%
Contains
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Vitamin B6
+981.1%
Contains
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Folate
+2255.6%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+78%
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Fats
+1316.1%
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Carbs
+42%
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Water
+78.7%
Equal in Other - 3.86
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Contains
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Protein
+78%
Contains
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Fats
+1316.1%
Contains
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Carbs
+42%
Contains
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Water
+78.7%
Equal in Other - 3.86
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+1517.2%
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Polyunsaturated fat
+2245.9%
Contains
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Saturated Fat
-91.6%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.307 g
Monounsaturated Fat:
0.373 g
Polyunsaturated fat:
0.377 g
Contains
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Monounsaturated Fat
+1517.2%
Contains
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Polyunsaturated fat
+2245.9%
Contains
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Saturated Fat
-91.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 75.11g |
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| Protein | 18.55g | 10.42g |
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| Fats | 19.4g | 1.37g |
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| Carbs | 53.75g | 76.31g |
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| Calories | 446kcal | 359kcal |
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| Starch | 71.23g |
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| Sugar | 1.53g |
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| Fiber | 18.4g | 1.2g |
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| Calcium | 55mg | 83mg |
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| Iron | 3.31mg | 2.44mg |
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| Magnesium | 262mg | 32mg |
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| Phosphorus | 92mg | 154mg |
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| Potassium | 919mg | 188mg |
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| Sodium | 18mg | 1303mg |
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| Zinc | 10.3mg | 1.01mg |
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| Copper | 0.69mg | 0.166mg |
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| Manganese | 0.496mg | 0.882mg |
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| Selenium | 32.4µg |
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| Vitamin A | 62IU | 14IU |
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| Vitamin A RAE | 3µg | 4µg |
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| Vitamin E | 0.04mg |
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| Vitamin C | 0.3mg | 4.1mg |
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| Vitamin B1 | 0.034mg | 0.603mg |
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| Vitamin B2 | 0.052mg | 0.087mg |
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| Vitamin B3 | 0.286mg | 6.127mg |
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| Vitamin B5 | 0.056mg | 0.715mg |
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| Vitamin B6 | 0.037mg | 0.4mg |
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| Folate | 9µg | 212µg |
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| Vitamin B12 | 0µg | 0.02µg |
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| Vitamin K | 0.5µg |
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| Tryptophan | 0.326mg | 0.086mg |
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| Threonine | 0.683mg | 0.221mg |
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| Isoleucine | 0.956mg | 0.279mg |
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| Leucine | 1.572mg | 0.523mg |
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| Lysine | 1.386mg | 0.189mg |
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| Methionine | 0.417mg | 0.145mg |
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| Phenylalanine | 0.924mg | 0.32mg |
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| Valine | 1.491mg | 0.374mg |
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| Histidine | 0.515mg | 0.15mg |
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| Cholesterol | 0mg | 1mg |
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| Saturated Fat | 3.67g | 0.307g |
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| Monounsaturated Fat | 6.032g | 0.373g |
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| Polyunsaturated fat | 8.844g | 0.377g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
50%
Minerals Daily Need Coverage Score
103%
77%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 1285mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Pilaf is lower in Saturated Fat (difference - 3.363g)
Which food is lower in glycemic index?
Pilaf is lower in glycemic index (difference - 60)
Which food is cheaper?
Pilaf is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pilaf is relatively richer in vitamins
Which food is richer in minerals?
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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.