Pumpkin seeds vs. Pita — In-Depth Nutrition Comparison
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What are the main differences between pumpkin seeds and pita?
- Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium, yet pita is richer in vitamin B1 and vitamin B3.
- Pumpkin seeds' daily need coverage for zinc is 86% higher.
- Pumpkin seeds have 22 times more saturated fat than pita. Pumpkin seeds have 3.67g of saturated fat, while pita has 0.166g.
We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Bread, pita, white, unenriched types in this comparison.
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 | +907.7% |
| Contains more PotassiumPotassium | +665.8% |
| Contains more IronIron | +136.4% |
| Contains more CopperCopper | +310.7% |
| Contains more ZincZinc | +1126.2% |
| Contains less SodiumSodium | -96.6% |
| Contains more CalciumCalcium | +56.4% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +685.3% |
| Contains more Vitamin B2Vitamin B2 | +86.5% |
| Contains more Vitamin B3Vitamin B3 | +649% |
| Contains more Vitamin B5Vitamin B5 | +608.9% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.84mg | 86% |
| Fiber | 18.4g | 2.2g | 65% |
| Copper | 0.69mg | 0.168mg | 58% |
| Magnesium | 262mg | 26mg | 56% |
| Polyunsaturated fat | 8.844g | 0.535g | 55% |
| Fats | 19.4g | 1.2g | 28% |
| Potassium | 919mg | 120mg | 24% |
| Iron | 3.31mg | 1.4mg | 24% |
| Sodium | 18mg | 536mg | 23% |
| Vitamin B1 | 0.034mg | 0.267mg | 19% |
| Protein | 18.55g | 9.1g | 19% |
| Saturated fat | 3.67g | 0.166g | 16% |
| Monounsaturated fat | 6.032g | 0.105g | 15% |
| Vitamin B3 | 0.286mg | 2.142mg | 12% |
| Calories | 446kcal | 275kcal | 9% |
| Vitamin B5 | 0.056mg | 0.397mg | 7% |
| Folate | 9µg | 24µg | 4% |
| Vitamin B2 | 0.052mg | 0.097mg | 3% |
| Calcium | 55mg | 86mg | 3% |
| Phosphorus | 92mg | 97mg | 1% |
| Manganese | 0.496mg | 0.481mg | 1% |
| Carbs | 53.75g | 55.7g | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 53.5g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B6 | 0.037mg | 0.034mg | 0% |
| Tryptophan | 0.326mg | 0.105mg | 0% |
| Threonine | 0.683mg | 0.257mg | 0% |
| Isoleucine | 0.956mg | 0.349mg | 0% |
| Leucine | 1.572mg | 0.634mg | 0% |
| Lysine | 1.386mg | 0.219mg | 0% |
| Methionine | 0.417mg | 0.16mg | 0% |
| Phenylalanine | 0.924mg | 0.446mg | 0% |
| Valine | 1.491mg | 0.394mg | 0% |
| Histidine | 0.515mg | 0.195mg | 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:
9.1 g
Fats:
1.2 g
Carbs:
55.7 g
Water:
32.1 g
Other:
1.9 g
| Contains more ProteinProtein | +103.8% |
| Contains more FatsFats | +1516.7% |
| Contains more OtherOther | +100% |
| Contains more WaterWater | +613.3% |
~equal in
Carbs
~55.7g
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
0.166 g
Monounsaturated fat:
Mono. Fat
0.105 g
Polyunsaturated fat:
Poly. Fat
0.535 g
| Contains more Mono. FatMonounsaturated fat | +5644.8% |
| Contains more Poly. FatPolyunsaturated fat | +1553.1% |
| Contains less Sat. FatSaturated fat | -95.5% |