Pumpkin seeds vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and pilaf
- Pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium; however, pilaf is higher in folate, vitamin B1, vitamin B3, and vitamin B6.
- Pumpkin seeds cover your daily zinc needs 84% more than pilaf.
- Pilaf contains 15 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while pilaf contains 1.2g.
- Pumpkin seeds have 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.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +718.8% |
| Contains more PotassiumPotassium | +388.8% |
| Contains more IronIron | +35.7% |
| Contains more CopperCopper | +315.7% |
| Contains more ZincZinc | +919.8% |
| Contains less SodiumSodium | -98.6% |
| Contains more CalciumCalcium | +50.9% |
| Contains more PhosphorusPhosphorus | +67.4% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +1266.7% |
| Contains more Vitamin AVitamin A | +33.3% |
| Contains more Vitamin B1Vitamin B1 | +1673.5% |
| Contains more Vitamin B2Vitamin B2 | +67.3% |
| Contains more Vitamin B3Vitamin B3 | +2042.3% |
| Contains more Vitamin B5Vitamin B5 | +1176.8% |
| Contains more Vitamin B6Vitamin B6 | +981.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +2255.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.01mg | 84% |
| Fiber | 18.4g | 1.2g | 69% |
| Selenium | 32.4µg | 59% | |
| Copper | 0.69mg | 0.166mg | 58% |
| Polyunsaturated fat | 8.844g | 0.377g | 56% |
| Sodium | 18mg | 1303mg | 56% |
| Magnesium | 262mg | 32mg | 55% |
| Folate | 9µg | 212µg | 51% |
| Vitamin B1 | 0.034mg | 0.603mg | 47% |
| Vitamin B3 | 0.286mg | 6.127mg | 37% |
| Starch | 71.23g | 29% | |
| Vitamin B6 | 0.037mg | 0.4mg | 28% |
| Fats | 19.4g | 1.37g | 28% |
| Potassium | 919mg | 188mg | 22% |
| Manganese | 0.496mg | 0.882mg | 17% |
| Protein | 18.55g | 10.42g | 16% |
| Saturated fat | 3.67g | 0.307g | 15% |
| Monounsaturated fat | 6.032g | 0.373g | 14% |
| Vitamin B5 | 0.056mg | 0.715mg | 13% |
| Iron | 3.31mg | 2.44mg | 11% |
| Phosphorus | 92mg | 154mg | 9% |
| Carbs | 53.75g | 76.31g | 8% |
| Calories | 446kcal | 359kcal | 4% |
| Vitamin C | 0.3mg | 4.1mg | 4% |
| Calcium | 55mg | 83mg | 3% |
| Choline | 17.5mg | 3% | |
| Vitamin B2 | 0.052mg | 0.087mg | 3% |
| Vitamin B12 | 0µg | 0.02µg | 1% |
| Net carbs | 35.35g | 75.11g | N/A |
| Cholesterol | 0mg | 1mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin A | 3µg | 4µg | 0% |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.326mg | 0.086mg | 0% |
| Threonine | 0.683mg | 0.221mg | 0% |
| Isoleucine | 0.956mg | 0.279mg | 0% |
| Leucine | 1.572mg | 0.523mg | 0% |
| Lysine | 1.386mg | 0.189mg | 0% |
| Methionine | 0.417mg | 0.145mg | 0% |
| Phenylalanine | 0.924mg | 0.32mg | 0% |
| Valine | 1.491mg | 0.374mg | 0% |
| Histidine | 0.515mg | 0.15mg | 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:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
| Contains more ProteinProtein | +78% |
| Contains more FatsFats | +1316.1% |
| Contains more CarbsCarbs | +42% |
| Contains more WaterWater | +78.7% |
~equal in
Other
~3.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
| Contains more Mono. FatMonounsaturated fat | +1517.2% |
| Contains more Poly. FatPolyunsaturated fat | +2245.9% |
| Contains less Sat. FatSaturated fat | -91.6% |
