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  6. Pumpkin seeds vs. Potato chips

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 iron; however, potato chips have more vitamin B6, vitamin C, vitamin B3, and vitamin B2.
  • 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.

Infographic

Pumpkin seeds vs Potato chips 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 48% 7.2% 113% 61% 102% 30% 71% 1% 57% 44%
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%

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 104% 0% 182% 0% 42% 45% 72% 24% 152% 0% 55% 34% 20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +10266.7%
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 FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Potato chips 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%
Fats 19.4g 34.6g 23%
Protein 18.55g 7g 23%
Histidine 0.515mg 153mg 22%
Vitamin B3 0.286mg 3.827mg 22%
Polyunsaturated fat 8.844g 12.17g 22%
Iron 3.31mg 1.63mg 21%
Vitamin K 22.1µg 18%
Selenium 8.1µg 15%
Vitamin B2 0.052mg 0.197mg 11%
Vitamin B1 0.034mg 0.167mg 11%
Monounsaturated fat 6.032g 9.84g 10%
Potassium 919mg 1275mg 10%
Phosphorus 92mg 165mg 10%
Folate 9µg 45µg 9%
Choline 37.5mg 7%
Vitamin B5 0.056mg 0.402mg 7%
Calories 446kcal 536kcal 5%
Calcium 55mg 24mg 3%
Manganese 0.496mg 0.44mg 2%
Carbs 53.75g 52.9g 0%
Net carbs 35.35g 48.1g N/A
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%

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
7% 35% 53% 2% 4%
Protein: 7 g
Fats: 34.6 g
Carbs: 52.9 g
Water: 1.9 g
Other: 3.6 g
Contains more ProteinProtein +165%
Contains more WaterWater +136.8%
Contains more FatsFats +78.4%
~equal in Carbs ~52.9g
~equal in Other ~3.6g

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
33% 30% 37%
Saturated fat: Sat. Fat 10.96 g
Monounsaturated fat: Mono. Fat 9.84 g
Polyunsaturated fat: Poly. Fat 12.17 g
Contains less Sat. FatSaturated fat -66.5%
Contains more Mono. FatMonounsaturated fat +63.1%
Contains more Poly. FatPolyunsaturated fat +37.6%

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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. Potato chips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170649/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.