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  6. Pumpkin seeds vs. Poppy seed

Pumpkin seeds vs. Poppy seed — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and poppy seed?

  • Pumpkin seeds are richer in zinc, yet poppy seed is richer in manganese, calcium, phosphorus, copper, iron, vitamin B1, magnesium, folate, and vitamin B6.
  • Poppy seed's daily need coverage for manganese is 270% higher.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, poppy seed types in this comparison.

Infographic

Pumpkin seeds vs Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains more PotassiumPotassium +27.8%
Contains more ZincZinc +30.4%
Contains less SodiumSodium -30.8%
Contains more MagnesiumMagnesium +32.4%
Contains more CalciumCalcium +2514.5%
Contains more IronIron +194.9%
Contains more CopperCopper +135.8%
Contains more PhosphorusPhosphorus +845.7%
Contains more ManganeseManganese +1252.2%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +2411.8%
Contains more Vitamin B2Vitamin B2 +92.3%
Contains more Vitamin B3Vitamin B3 +213.3%
Contains more Vitamin B5Vitamin B5 +478.6%
Contains more Vitamin B6Vitamin B6 +567.6%
Contains more FolateFolate +811.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Poppy seed DV% diff.
Manganese 0.496mg 6.707mg 270%
Calcium 55mg 1438mg 138%
Polyunsaturated fat 8.844g 28.569g 132%
Phosphorus 92mg 870mg 111%
Copper 0.69mg 1.627mg 104%
Iron 3.31mg 9.76mg 81%
Vitamin B1 0.034mg 0.854mg 68%
Fats 19.4g 41.56g 34%
Selenium 13.5µg 25%
Zinc 10.3mg 7.9mg 22%
Magnesium 262mg 347mg 20%
Folate 9µg 82µg 18%
Vitamin B6 0.037mg 0.247mg 16%
Vitamin E 1.77mg 12%
Carbs 53.75g 28.13g 9%
Potassium 919mg 719mg 6%
Vitamin B5 0.056mg 0.324mg 5%
Vitamin B2 0.052mg 0.1mg 4%
Vitamin B3 0.286mg 0.896mg 4%
Saturated fat 3.67g 4.517g 4%
Calories 446kcal 525kcal 4%
Fiber 18.4g 19.5g 4%
Choline 8.8mg 2%
Protein 18.55g 17.99g 1%
Vitamin C 0.3mg 1mg 1%
Net carbs 35.35g 8.63g N/A
Sugar 2.99g N/A
Sodium 18mg 26mg 0%
Vitamin A 3µg 0µg 0%
Monounsaturated fat 6.032g 5.982g 0%
Tryptophan 0.326mg 0.184mg 0%
Threonine 0.683mg 0.686mg 0%
Isoleucine 0.956mg 0.819mg 0%
Leucine 1.572mg 1.321mg 0%
Lysine 1.386mg 0.952mg 0%
Methionine 0.417mg 0.502mg 0%
Phenylalanine 0.924mg 0.758mg 0%
Valine 1.491mg 1.095mg 0%
Histidine 0.515mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g 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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more CarbsCarbs +91.1%
Contains more FatsFats +114.2%
Contains more WaterWater +32.2%
Contains more OtherOther +67.6%
~equal in Protein ~17.99g

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Poly. FatPolyunsaturated fat +223%
~equal in Monounsaturated fat ~5.982g

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.