Pumpkin seeds vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and potatoes
- Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, potatoes are higher in vitamin C and vitamin B6.
- Pumpkin seeds cover your daily zinc needs 91% more than potatoes.
- Potatoes contain 147 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while potatoes contain 0.025g.
Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Potatoes, flesh and skin, raw.
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 more MagnesiumMagnesium | +1039.1% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +116.2% |
| Contains more IronIron | +308.6% |
| Contains more CopperCopper | +527.3% |
| Contains more ZincZinc | +3333.3% |
| Contains more PhosphorusPhosphorus | +61.4% |
| Contains more ManganeseManganese | +148% |
| Contains less SodiumSodium | -66.7% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +62.5% |
| Contains more Vitamin CVitamin C | +6466.7% |
| Contains more Vitamin B1Vitamin B1 | +138.2% |
| Contains more Vitamin B3Vitamin B3 | +271% |
| Contains more Vitamin B5Vitamin B5 | +426.8% |
| Contains more Vitamin B6Vitamin B6 | +705.4% |
| Contains more FolateFolate | +66.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
2.05 g
Fats:
0.09 g
Carbs:
17.49 g
Water:
79.25 g
Other:
1.12 g
| Contains more ProteinProtein | +804.9% |
| Contains more FatsFats | +21455.6% |
| Contains more CarbsCarbs | +207.3% |
| Contains more OtherOther | +239.3% |
| Contains more WaterWater | +1661.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.025 g
Monounsaturated fat:
Mono. Fat
0.002 g
Polyunsaturated fat:
Poly. Fat
0.042 g
| Contains more Mono. FatMonounsaturated fat | +301500% |
| Contains more Poly. FatPolyunsaturated fat | +20957.1% |
| Contains less Sat. FatSaturated fat | -99.3% |
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 Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.3mg | 91% |
| Fiber | 18.4g | 2.1g | 65% |
| Copper | 0.69mg | 0.11mg | 64% |
| Polyunsaturated fat | 8.844g | 0.042g | 59% |
| Magnesium | 262mg | 23mg | 57% |
| Protein | 18.55g | 2.05g | 33% |
| Iron | 3.31mg | 0.81mg | 31% |
| Fats | 19.4g | 0.09g | 30% |
| Vitamin C | 0.3mg | 19.7mg | 22% |
| Vitamin B6 | 0.037mg | 0.298mg | 20% |
| Calories | 446kcal | 77kcal | 18% |
| Saturated fat | 3.67g | 0.025g | 17% |
| Potassium | 919mg | 425mg | 15% |
| Monounsaturated fat | 6.032g | 0.002g | 15% |
| Manganese | 0.496mg | 0.2mg | 13% |
| Carbs | 53.75g | 17.49g | 12% |
| Starch | 15.29g | 6% | |
| Phosphorus | 92mg | 57mg | 5% |
| Vitamin B5 | 0.056mg | 0.295mg | 5% |
| Vitamin B3 | 0.286mg | 1.061mg | 5% |
| Vitamin B1 | 0.034mg | 0.081mg | 4% |
| Calcium | 55mg | 12mg | 4% |
| Choline | 12.1mg | 2% | |
| Vitamin B2 | 0.052mg | 0.032mg | 2% |
| Vitamin K | 2µg | 2% | |
| Folate | 9µg | 15µg | 2% |
| Selenium | 0.4µg | 1% | |
| Sodium | 18mg | 6mg | 1% |
| Net carbs | 35.35g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.326mg | 0.021mg | 0% |
| Threonine | 0.683mg | 0.067mg | 0% |
| Isoleucine | 0.956mg | 0.066mg | 0% |
| Leucine | 1.572mg | 0.098mg | 0% |
| Lysine | 1.386mg | 0.107mg | 0% |
| Methionine | 0.417mg | 0.032mg | 0% |
| Phenylalanine | 0.924mg | 0.081mg | 0% |
| Valine | 1.491mg | 0.103mg | 0% |
| Histidine | 0.515mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
103%
19%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 3.645g)
Which food is lower in glycemic index?
Potato is lower in glycemic index (difference - 86)
Which food is cheaper?
Potato is cheaper (difference - $2)
Which food is richer in vitamins?
Potato is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)