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Pumpkin seeds vs. Pineapple — In-Depth Nutrition Comparison

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How are pumpkin seeds and pineapple different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and phosphorus; however, pineapple is richer in vitamin C and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds contain 408 times more saturated fat than pineapple. While pumpkin seeds contain 3.67g of saturated fat, pineapple contains only 0.009g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pineapple, raw, all varieties are the varieties used in this article.

Infographic

Pumpkin seeds vs Pineapple 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 8.6% 3.9% 9.6% 11% 37% 3.3% 3.4% 0.13% 121% 0.55%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +743.1%
Contains more IronIron +1041.4%
Contains more CopperCopper +527.3%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +1050%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +86.9%

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 159% 1% 0.4% 0% 20% 7.4% 9.4% 13% 26% 0% 1.8% 14% 3%
Contains more Vitamin B2Vitamin B2 +62.5%
Contains more Vitamin CVitamin C +15833.3%
Contains more Vitamin B1Vitamin B1 +132.4%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B5Vitamin B5 +280.4%
Contains more Vitamin B6Vitamin B6 +202.7%
Contains more FolateFolate +100%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
13% 86%
Protein: 0.54 g
Fats: 0.12 g
Carbs: 13.12 g
Water: 86 g
Other: 0.22 g
Contains more ProteinProtein +3335.2%
Contains more FatsFats +16066.7%
Contains more CarbsCarbs +309.7%
Contains more OtherOther +1627.3%
Contains more WaterWater +1811.1%

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
15% 21% 65%
Saturated fat: Sat. Fat 0.009 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +46300%
Contains more Poly. FatPolyunsaturated fat +22010%
Contains less Sat. FatSaturated fat -99.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Pineapple
Rich in minerals ok
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pineapple DV% diff.
Zinc 10.3mg 0.12mg 93%
Fiber 18.4g 1.4g 68%
Copper 0.69mg 0.11mg 64%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.04g 59%
Vitamin C 0.3mg 47.8mg 53%
Iron 3.31mg 0.29mg 38%
Protein 18.55g 0.54g 36%
Fats 19.4g 0.12g 30%
Potassium 919mg 109mg 24%
Calories 446kcal 50kcal 20%
Manganese 0.496mg 0.927mg 19%
Saturated fat 3.67g 0.009g 17%
Monounsaturated fat 6.032g 0.013g 15%
Carbs 53.75g 13.12g 14%
Phosphorus 92mg 8mg 12%
Vitamin B6 0.037mg 0.112mg 6%
Vitamin B1 0.034mg 0.079mg 4%
Calcium 55mg 13mg 4%
Vitamin B5 0.056mg 0.213mg 3%
Fructose 2.12g 3%
Vitamin B2 0.052mg 0.032mg 2%
Folate 9µg 18µg 2%
Vitamin B3 0.286mg 0.5mg 1%
Sodium 18mg 1mg 1%
Vitamin K 0.7µg 1%
Choline 5.5mg 1%
Net carbs 35.35g 11.72g N/A
Sugar 9.85g N/A
Vitamin E 0.02mg 0%
Vitamin A 3µg 3µg 0%
Selenium 0.1µg 0%
Tryptophan 0.326mg 0.005mg 0%
Threonine 0.683mg 0.019mg 0%
Isoleucine 0.956mg 0.019mg 0%
Leucine 1.572mg 0.024mg 0%
Lysine 1.386mg 0.026mg 0%
Methionine 0.417mg 0.012mg 0%
Phenylalanine 0.924mg 0.021mg 0%
Valine 1.491mg 0.024mg 0%
Histidine 0.515mg 0.01mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Pineapple
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
20%
Pineapple
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
20%
Pineapple

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 9.85g)
Which food contains less Sodium?
Pineapple
Pineapple contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Pineapple
Pineapple is lower in Saturated fat (difference - 3.661g)
Which food is lower in glycemic index?
Pineapple
Pineapple is lower in glycemic index (difference - 66)
Which food is cheaper?
Pineapple
Pineapple is cheaper (difference - $1.6)
Which food is richer in vitamins?
Pineapple
Pineapple is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pineapple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169124/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.