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  6. Pumpkin seeds vs. Potato salad

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

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What are the differences between pumpkin seeds and potato salad?

  • Pumpkin seeds are richer than potato salad in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 91% more.
  • Pumpkin seeds have 17 times more magnesium than potato salad. While pumpkin seeds have 262mg of magnesium, potato salad has only 15mg.
  • The amount of saturated fat in potato salad is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Potato salad, home-prepared types in this article.

Infographic

Pumpkin seeds vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +261.8%
Contains more IronIron +409.2%
Contains more CopperCopper +484.7%
Contains more ZincZinc +3222.6%
Contains more PhosphorusPhosphorus +76.9%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +391.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +3233.3%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin B1Vitamin B1 +126.5%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +211.2%
Contains more Vitamin B5Vitamin B5 +853.6%
Contains more Vitamin B6Vitamin B6 +281.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Potato salad DV% diff.
Zinc 10.3mg 0.31mg 91%
Fiber 18.4g 1.3g 68%
Copper 0.69mg 0.118mg 64%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 3.737g 34%
Iron 3.31mg 0.65mg 33%
Protein 18.55g 2.68g 32%
Cholesterol 0mg 68mg 23%
Sodium 18mg 529mg 22%
Potassium 919mg 254mg 20%
Fats 19.4g 8.2g 17%
Manganese 0.496mg 0.101mg 17%
Calories 446kcal 143kcal 15%
Carbs 53.75g 11.17g 14%
Vitamin C 0.3mg 10mg 11%
Vitamin B5 0.056mg 0.534mg 10%
Saturated fat 3.67g 1.429g 10%
Monounsaturated fat 6.032g 2.48g 9%
Vitamin B6 0.037mg 0.141mg 8%
Selenium 4.1µg 7%
Phosphorus 92mg 52mg 6%
Vitamin B3 0.286mg 0.89mg 4%
Vitamin B1 0.034mg 0.077mg 4%
Calcium 55mg 19mg 4%
Vitamin A 3µg 32µg 3%
Vitamin B2 0.052mg 0.06mg 1%
Folate 9µg 7µg 1%
Net carbs 35.35g 9.87g N/A
Tryptophan 0.326mg 0.042mg 0%
Threonine 0.683mg 0.116mg 0%
Isoleucine 0.956mg 0.141mg 0%
Leucine 1.572mg 0.202mg 0%
Lysine 1.386mg 0.171mg 0%
Methionine 0.417mg 0.066mg 0%
Phenylalanine 0.924mg 0.135mg 0%
Valine 1.491mg 0.172mg 0%
Histidine 0.515mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +592.2%
Contains more FatsFats +136.6%
Contains more CarbsCarbs +381.2%
Contains more OtherOther +94.9%
Contains more WaterWater +1588.9%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +143.2%
Contains more Poly. FatPolyunsaturated fat +136.7%
Contains less Sat. FatSaturated fat -61.1%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.