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  6. Pumpkin seeds vs. Piña colada

Pumpkin seeds vs. Piña colada — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and piña colada

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and phosphorus; however, piña colada is richer in vitamin C.
  • Pumpkin seeds cover your daily zinc needs 92% more than piña colada.
  • Piña colada has 61 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while piña colada has 0.3g.
  • Piña colada contains less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Alcoholic beverage, pina colada, prepared-from-recipe.

Infographic

Pumpkin seeds vs Piña colada 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 5.7% 2.4% 6.3% 7.9% 26% 3.5% 3% 0.78% 69% 3.8%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +1194.4%
Contains more IronIron +1476.2%
Contains more CopperCopper +773.4%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +1214.3%
Contains less SodiumSodium -66.7%
~equal in Manganese ~0.528mg

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 16% 0% 0.4% 0% 7.3% 3.9% 2.2% 3.7% 10% 0% 0.25% 9% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +17.2%
Contains more Vitamin B2Vitamin B2 +205.9%
Contains more Vitamin B3Vitamin B3 +142.4%
Contains more Vitamin CVitamin C +1533.3%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.061mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Piña colada DV% diff.
Zinc 10.3mg 0.13mg 92%
Fiber 18.4g 0.3g 72%
Copper 0.69mg 0.079mg 68%
Magnesium 262mg 8mg 60%
Polyunsaturated fat 8.844g 0.033g 59%
Iron 3.31mg 0.21mg 39%
Protein 18.55g 0.42g 36%
Fats 19.4g 1.88g 27%
Potassium 919mg 71mg 25%
Monounsaturated fat 6.032g 0.082g 15%
Calories 446kcal 174kcal 14%
Phosphorus 92mg 7mg 12%
Carbs 53.75g 22.66g 10%
Saturated fat 3.67g 1.636g 9%
Calcium 55mg 8mg 5%
Vitamin C 0.3mg 4.9mg 5%
Vitamin B2 0.052mg 0.017mg 3%
Folate 9µg 12µg 1%
Vitamin B6 0.037mg 0.045mg 1%
Vitamin B3 0.286mg 0.118mg 1%
Selenium 0.7µg 1%
Sodium 18mg 6mg 1%
Manganese 0.496mg 0.528mg 1%
Net carbs 35.35g 22.36g N/A
Sugar 22.33g N/A
Vitamin E 0.02mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B1 0.034mg 0.029mg 0%
Vitamin B5 0.056mg 0.061mg 0%
Vitamin K 0.1µg 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
2% 23% 65% 10%
Protein: 0.42 g
Fats: 1.88 g
Carbs: 22.66 g
Water: 64.99 g
Other: 10.05 g
Contains more ProteinProtein +4316.7%
Contains more FatsFats +931.9%
Contains more CarbsCarbs +137.2%
Contains more WaterWater +1344.2%
Contains more OtherOther +164.5%

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
93% 5% 2%
Saturated fat: Sat. Fat 1.636 g
Monounsaturated fat: Mono. Fat 0.082 g
Polyunsaturated fat: Poly. Fat 0.033 g
Contains more Mono. FatMonounsaturated fat +7256.1%
Contains more Poly. FatPolyunsaturated fat +26700%
Contains less Sat. FatSaturated fat -55.4%

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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. Piña colada - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168752/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.