Pumpkin seeds vs. Potato chips — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and potato chips

Pumpkin seeds have more zinc, fiber, magnesium, copper, and protein; however, potato chips have more vitamin B6, vitamin C, fats, and vitamin B3.
Daily need coverage for zinc for pumpkin seeds is 84% higher.
Potato chips have 4 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while potato chips have 67mg.
Pumpkin seeds are lower in saturated fat.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Snacks, potato chips, plain, unsalted.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Potato chips

Contains more MagnesiumMagnesium	+291%
Contains more CalciumCalcium	+129.2%
Contains more IronIron	+103.1%
Contains more CopperCopper	+125.5%
Contains more ZincZinc	+845%
Contains more ManganeseManganese	+12.7%

Contains more PotassiumPotassium	+38.7%
Contains more PhosphorusPhosphorus	+79.3%
Contains less SodiumSodium	-55.6%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Potato chips

Contains more Vitamin AVitamin A

+∞%

Contains more Vitamin CVitamin C	+10266.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+391.2%
Contains more Vitamin B2Vitamin B2	+278.8%
Contains more Vitamin B3Vitamin B3	+1238.1%
Contains more Vitamin B5Vitamin B5	+617.9%
Contains more Vitamin B6Vitamin B6	+1683.8%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+400%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	1.09mg	84%
Vitamin E		9.11mg	61%
Fiber	18.4g	4.8g	54%
Vitamin B6	0.037mg	0.66mg	48%
Magnesium	262mg	67mg	46%
Copper	0.69mg	0.306mg	43%
Vitamin C	0.3mg	31.1mg	34%
Saturated fat	3.67g	10.96g	33%
Protein	18.55g	7g	23%
Fats	19.4g	34.6g	23%
Vitamin B3	0.286mg	3.827mg	22%
Polyunsaturated fat	8.844g	12.17g	22%
Histidine	0.515mg	153mg	22%
Iron	3.31mg	1.63mg	21%
Vitamin K		22.1µg	18%
Selenium		8.1µg	15%
Vitamin B1	0.034mg	0.167mg	11%
Vitamin B2	0.052mg	0.197mg	11%
Potassium	919mg	1275mg	10%
Phosphorus	92mg	165mg	10%
Monounsaturated fat	6.032g	9.84g	10%
Folate	9µg	45µg	9%
Vitamin B5	0.056mg	0.402mg	7%
Choline		37.5mg	7%
Calories	446kcal	536kcal	5%
Calcium	55mg	24mg	3%
Manganese	0.496mg	0.44mg	2%
Protein per 100 calories	4.2g	1.3g	N/A
Calories per 10 g protein	240kcal	766kcal	N/A
Weight per 100 calories	22g	19g	N/A
Unsaturated / Saturated Fat ratio	4.1	2	N/A
Net carbs	35.35g	48.1g	N/A
Carbs	53.75g	52.9g	0%
Sugar		0.22g	N/A
Sodium	18mg	8mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.326mg	0.108mg	0%
Threonine	0.683mg	0.253mg	0%
Isoleucine	0.956mg	0.283mg	0%
Leucine	1.572mg	0.419mg	0%
Lysine	1.386mg	0.424mg	0%
Methionine	0.417mg	0.11mg	0%
Phenylalanine	0.924mg	0.31mg	0%
Valine	1.491mg	0.392mg	0%