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  6. Pumpkin seeds vs. Pizza

Pumpkin seeds vs. Pizza — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and pizza

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium; however, pizza has more vitamin B1, vitamin B3, folate, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 81% more.
  • Pumpkin seeds have 11 times more magnesium than pizza. Pumpkin seeds have 262mg of magnesium, while pizza has 24mg.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Pumpkin seeds vs Pizza 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%
Pizza
Pizza
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +991.7%
Contains more PotassiumPotassium +434.3%
Contains more IronIron +33.5%
Contains more CopperCopper +557.1%
Contains more ZincZinc +668.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +37.8%
Contains more CalciumCalcium +241.8%
Contains more PhosphorusPhosphorus +134.8%

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.
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%
Pizza
Pizza
11
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +366.7%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +1237.4%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +933.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pizza DV% diff.
Zinc 10.3mg 1.34mg 81%
Copper 0.69mg 0.105mg 65%
Fiber 18.4g 2.3g 64%
Magnesium 262mg 24mg 57%
Polyunsaturated fat 8.844g 1.681g 48%
Selenium 19.9µg 36%
Vitamin B1 0.034mg 0.39mg 30%
Sodium 18mg 598mg 25%
Vitamin B3 0.286mg 3.825mg 22%
Potassium 919mg 172mg 22%
Folate 9µg 93µg 21%
Vitamin B12 0µg 0.42µg 18%
Phosphorus 92mg 216mg 18%
Fats 19.4g 9.69g 15%
Protein 18.55g 11.39g 14%
Calcium 55mg 188mg 13%
Vitamin B2 0.052mg 0.195mg 11%
Starch 26.95g 11%
Iron 3.31mg 2.48mg 10%
Calories 446kcal 266kcal 9%
Monounsaturated fat 6.032g 2.608g 9%
Carbs 53.75g 33.33g 7%
Vitamin A 3µg 69µg 7%
Manganese 0.496mg 0.36mg 6%
Vitamin E 0.83mg 6%
Cholesterol 0mg 17mg 6%
Vitamin K 6.7µg 6%
Saturated fat 3.67g 4.465g 4%
Choline 16.4mg 3%
Vitamin B6 0.037mg 0.08mg 3%
Fructose 1g 1%
Vitamin C 0.3mg 1.4mg 1%
Vitamin B5 0.056mg 1%
Net carbs 35.35g 31.03g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0.41mg 0%
Isoleucine 0.956mg 0.564mg 0%
Leucine 1.572mg 1.139mg 0%
Lysine 1.386mg 0.77mg 0%
Methionine 0.417mg 0.264mg 0%
Phenylalanine 0.924mg 0.664mg 0%
Valine 1.491mg 0.72mg 0%
Histidine 0.515mg 0.355mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

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
Pizza
Pizza
1
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more ProteinProtein +62.9%
Contains more FatsFats +100.2%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +57%
Contains more WaterWater +859.3%

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
Pizza
Pizza
0
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -17.8%
Contains more Mono. FatMonounsaturated fat +131.3%
Contains more Poly. FatPolyunsaturated fat +426.1%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.