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  6. Pumpkin seeds vs. Pineapple juice

Pumpkin seeds vs. Pineapple juice — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and pineapple juice

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and phosphorus; however, pineapple juice has more vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Pumpkin seeds have 459 times more saturated fat than pineapple juice. Pumpkin seeds have 3.67g of saturated fat, while pineapple juice has 0.008g.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Infographic

Pumpkin seeds vs Pineapple juice 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% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +606.9%
Contains more IronIron +967.7%
Contains more CopperCopper +900%
Contains more ZincZinc +9263.6%
Contains more PhosphorusPhosphorus +1050%
Contains less SodiumSodium -88.9%
~equal in Manganese ~0.504mg

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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin CVitamin C +14500%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.056mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pineapple juice DV% diff.
Zinc 10.3mg 0.11mg 93%
Fiber 18.4g 0.2g 73%
Copper 0.69mg 0.069mg 69%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.042g 59%
Vitamin C 0.3mg 43.8mg 48%
Iron 3.31mg 0.31mg 38%
Protein 18.55g 0.36g 36%
Fats 19.4g 0.12g 30%
Potassium 919mg 130mg 23%
Calories 446kcal 53kcal 20%
Saturated fat 3.67g 0.008g 17%
Monounsaturated fat 6.032g 0.014g 15%
Carbs 53.75g 12.87g 14%
Phosphorus 92mg 8mg 12%
Vitamin B6 0.037mg 0.1mg 5%
Fructose 3.81g 5%
Calcium 55mg 13mg 4%
Vitamin B2 0.052mg 0.021mg 2%
Folate 9µg 18µg 2%
Vitamin B1 0.034mg 0.058mg 2%
Choline 3.3mg 1%
Vitamin B3 0.286mg 0.199mg 1%
Sodium 18mg 2mg 1%
Net carbs 35.35g 12.67g N/A
Sugar 9.98g N/A
Vitamin A 3µg 0µg 0%
Vitamin E 0.02mg 0%
Selenium 0.1µg 0%
Manganese 0.496mg 0.504mg 0%
Vitamin B5 0.056mg 0.056mg 0%
Vitamin K 0.3µg 0%
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
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: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +5052.8%
Contains more FatsFats +16066.7%
Contains more CarbsCarbs +317.6%
Contains more OtherOther +1257.1%
Contains more WaterWater +1819.3%

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +42985.7%
Contains more Poly. FatPolyunsaturated fat +20957.1%
Contains less Sat. FatSaturated fat -99.8%

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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 juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.