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  6. Pumpkin seeds vs. Pomegranate

Pumpkin seeds vs. Pomegranate — In-Depth Nutrition Comparison

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How are pumpkin seeds and pomegranate different?

  • Pumpkin seeds are higher in zinc, magnesium, copper, fiber, iron, potassium, manganese, and phosphorus; however, pomegranate is richer in vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.
  • Pumpkin seeds contain 31 times more saturated fat than pomegranate. While pumpkin seeds contain 3.67g of saturated fat, pomegranate contains only 0.12g.

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

Infographic

Pumpkin seeds vs Pomegranate 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.
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% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +289.4%
Contains more IronIron +1003.3%
Contains more CopperCopper +336.7%
Contains more ZincZinc +2842.9%
Contains more PhosphorusPhosphorus +155.6%
Contains more ManganeseManganese +316.8%
Contains less SodiumSodium -83.3%

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +3300%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B5Vitamin B5 +573.2%
Contains more Vitamin B6Vitamin B6 +102.7%
Contains more FolateFolate +322.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B3 ~0.293mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pomegranate DV% diff.
Zinc 10.3mg 0.35mg 90%
Magnesium 262mg 12mg 60%
Copper 0.69mg 0.158mg 59%
Fiber 18.4g 4g 58%
Polyunsaturated fat 8.844g 0.079g 58%
Iron 3.31mg 0.3mg 38%
Protein 18.55g 1.67g 34%
Fats 19.4g 1.17g 28%
Potassium 919mg 236mg 20%
Calories 446kcal 83kcal 18%
Manganese 0.496mg 0.119mg 16%
Saturated fat 3.67g 0.12g 16%
Monounsaturated fat 6.032g 0.093g 15%
Vitamin K 16.4µg 14%
Carbs 53.75g 18.7g 12%
Vitamin C 0.3mg 10.2mg 11%
Phosphorus 92mg 36mg 8%
Folate 9µg 38µg 7%
Vitamin B5 0.056mg 0.377mg 6%
Calcium 55mg 10mg 5%
Vitamin E 0.6mg 4%
Vitamin B6 0.037mg 0.075mg 3%
Vitamin B1 0.034mg 0.067mg 3%
Selenium 0.5µg 1%
Choline 7.6mg 1%
Sodium 18mg 3mg 1%
Net carbs 35.35g 14.7g N/A
Sugar 13.67g N/A
Vitamin A 3µg 0µg 0%
Vitamin B2 0.052mg 0.053mg 0%
Vitamin B3 0.286mg 0.293mg 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +1010.8%
Contains more FatsFats +1558.1%
Contains more CarbsCarbs +187.4%
Contains more OtherOther +617%
Contains more WaterWater +1631.8%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +6386%
Contains more Poly. FatPolyunsaturated fat +11094.9%
Contains less Sat. FatSaturated fat -96.7%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.