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  6. Pumpkin seeds vs. Powdered milk

Pumpkin seeds vs. Powdered milk — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and powdered milk

  • Pumpkin seeds have more fiber, copper, zinc, and magnesium; however, powdered milk is higher in vitamin B12, phosphorus, vitamin B2, calcium, and vitamin B5.
  • Powdered milk covers your daily vitamin B12 needs 135% more than pumpkin seeds.
  • Pumpkin seeds have less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Milk, dry, whole, without added vitamin D.

Infographic

Pumpkin seeds vs Powdered milk 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 61% 274% 117% 18% 27% 91% 333% 48% 5.2% 89%
Contains more MagnesiumMagnesium +208.2%
Contains more IronIron +604.3%
Contains more CopperCopper +762.5%
Contains more ZincZinc +208.4%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +1140%
Contains more CalciumCalcium +1558.2%
Contains more PotassiumPotassium +44.7%
Contains more PhosphorusPhosphorus +743.5%

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 29% 86% 12% 7.5% 71% 278% 12% 136% 70% 406% 5.5% 28% 64%
Contains more Vitamin CVitamin C +2766.7%
Contains more Vitamin AVitamin A +8500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +732.4%
Contains more Vitamin B2Vitamin B2 +2217.3%
Contains more Vitamin B3Vitamin B3 +125.9%
Contains more Vitamin B5Vitamin B5 +3955.4%
Contains more Vitamin B6Vitamin B6 +716.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +311.1%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Powdered milk DV% diff.
Vitamin B12 0µg 3.25µg 135%
Phosphorus 92mg 776mg 98%
Vitamin B2 0.052mg 1.205mg 89%
Calcium 55mg 912mg 86%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.08mg 68%
Zinc 10.3mg 3.34mg 63%
Saturated fat 3.67g 16.742g 59%
Polyunsaturated fat 8.844g 0.665g 55%
Vitamin B5 0.056mg 2.271mg 44%
Magnesium 262mg 85mg 42%
Iron 3.31mg 0.47mg 36%
Cholesterol 0mg 97mg 32%
Selenium 16.3µg 30%
Vitamin A 3µg 258µg 28%
Choline 117.4mg 21%
Vitamin B1 0.034mg 0.283mg 21%
Manganese 0.496mg 0.04mg 20%
Vitamin B6 0.037mg 0.302mg 20%
Protein 18.55g 26.32g 16%
Sodium 18mg 371mg 15%
Potassium 919mg 1330mg 12%
Fats 19.4g 26.71g 11%
Vitamin C 0.3mg 8.6mg 9%
Folate 9µg 37µg 7%
Monounsaturated fat 6.032g 7.924g 5%
Carbs 53.75g 38.42g 5%
Vitamin E 0.58mg 4%
Calories 446kcal 496kcal 3%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 2.2µg 2%
Vitamin B3 0.286mg 0.646mg 2%
Net carbs 35.35g 38.42g N/A
Sugar 38.42g N/A
Tryptophan 0.326mg 0.371mg 0%
Threonine 0.683mg 1.188mg 0%
Isoleucine 0.956mg 1.592mg 0%
Leucine 1.572mg 2.578mg 0%
Lysine 1.386mg 2.087mg 0%
Methionine 0.417mg 0.66mg 0%
Phenylalanine 0.924mg 1.271mg 0%
Valine 1.491mg 1.762mg 0%
Histidine 0.515mg 0.714mg 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
26% 27% 38% 2% 6%
Protein: 26.32 g
Fats: 26.71 g
Carbs: 38.42 g
Water: 2.47 g
Other: 6.08 g
Contains more CarbsCarbs +39.9%
Contains more WaterWater +82.2%
Contains more ProteinProtein +41.9%
Contains more FatsFats +37.7%
Contains more OtherOther +60%

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
66% 31% 3%
Saturated fat: Sat. Fat 16.742 g
Monounsaturated fat: Mono. Fat 7.924 g
Polyunsaturated fat: Poly. Fat 0.665 g
Contains less Sat. FatSaturated fat -78.1%
Contains more Poly. FatPolyunsaturated fat +1229.9%
Contains more Mono. FatMonounsaturated fat +31.4%

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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. Powdered milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173454/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.