Pumpkin seed vs. Pomegranate — In-Depth Nutrition Comparison
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How are Pumpkin seed and Pomegranate different?
- Pumpkin seed is higher in Zinc, Magnesium, Copper, Fiber, Iron, Potassium, Manganese, and Phosphorus, however, Pomegranate is richer in Vitamin C.
- Daily need coverage for Zinc from Pumpkin seed is 90% higher.
- Pumpkin seed contains 31 times more Saturated Fat than Pomegranate. While Pumpkin seed contains 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
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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
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Calcium
+450%
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Iron
+1003.3%
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Magnesium
+2083.3%
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Phosphorus
+155.6%
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Potassium
+289.4%
Contains
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Zinc
+2842.9%
Contains
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Copper
+336.7%
Contains
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Manganese
+316.8%
Contains
less
Sodium
-83.3%
Contains
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Calcium
+450%
Contains
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Iron
+1003.3%
Contains
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Magnesium
+2083.3%
Contains
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Phosphorus
+155.6%
Contains
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Potassium
+289.4%
Contains
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Zinc
+2842.9%
Contains
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Copper
+336.7%
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Manganese
+316.8%
Contains
less
Sodium
-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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+3300%
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Vitamin B1
+97.1%
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Vitamin B5
+573.2%
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Vitamin B6
+102.7%
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Folate
+322.2%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293
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Vitamin A
+∞%
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Vitamin C
+3300%
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Vitamin B1
+97.1%
Contains
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Vitamin B5
+573.2%
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Vitamin B6
+102.7%
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Folate
+322.2%
Equal in Vitamin B2 - 0.053
Equal in Vitamin B3 - 0.293
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+1010.8%
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Fats
+1558.1%
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Carbs
+187.4%
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Other
+617%
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Water
+1631.8%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
1.67 g
Fats:
1.17 g
Carbs:
18.7 g
Water:
77.93 g
Other:
0.53 g
Contains
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Protein
+1010.8%
Contains
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Fats
+1558.1%
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Carbs
+187.4%
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Other
+617%
Contains
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Water
+1631.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+6386%
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Polyunsaturated fat
+11094.9%
Contains
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Saturated Fat
-96.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.093 g
Polyunsaturated fat:
0.079 g
Contains
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Monounsaturated Fat
+6386%
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Polyunsaturated fat
+11094.9%
Contains
less
Saturated Fat
-96.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 14.7g |
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| Protein | 18.55g | 1.67g |
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| Fats | 19.4g | 1.17g |
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| Carbs | 53.75g | 18.7g |
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| Calories | 446kcal | 83kcal |
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| Sugar | 13.67g |
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| Fiber | 18.4g | 4g |
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| Calcium | 55mg | 10mg |
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| Iron | 3.31mg | 0.3mg |
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| Magnesium | 262mg | 12mg |
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| Phosphorus | 92mg | 36mg |
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| Potassium | 919mg | 236mg |
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| Sodium | 18mg | 3mg |
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| Zinc | 10.3mg | 0.35mg |
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| Copper | 0.69mg | 0.158mg |
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| Manganese | 0.496mg | 0.119mg |
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| Selenium | 0.5µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.6mg |
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| Vitamin C | 0.3mg | 10.2mg |
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| Vitamin B1 | 0.034mg | 0.067mg |
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| Vitamin B2 | 0.052mg | 0.053mg |
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| Vitamin B3 | 0.286mg | 0.293mg |
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| Vitamin B5 | 0.056mg | 0.377mg |
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| Vitamin B6 | 0.037mg | 0.075mg |
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| Folate | 9µg | 38µg |
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| Vitamin K | 16.4µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 3.67g | 0.12g |
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| Monounsaturated Fat | 6.032g | 0.093g |
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| Polyunsaturated fat | 8.844g | 0.079g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
16%
Minerals Daily Need Coverage Score
103%
14%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 13.67g)
Which food contains less Sodium?
Pomegranate contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Pomegranate is lower in Saturated Fat (difference - 3.55g)
Which food is cheaper?
Pomegranate is cheaper (difference - $1.2)
Which food is richer in vitamins?
Pomegranate is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)