Pumpkin seeds vs. Pudding — In-Depth Nutrition Comparison
Compare
Important differences between pumpkin seeds and pudding
- Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, pudding has more vitamin B12 and vitamin B2.
- Pumpkin seeds' daily need coverage for zinc is 89% more.
- Pumpkin seeds have 23 times more fiber than pudding. Pumpkin seeds have 18.4g of fiber, while pudding has 0.8g.
- Pudding is lower in saturated fat.
The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Puddings, chocolate, dry mix, regular, prepared with whole milk.
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.
| Contains more MagnesiumMagnesium | +1210% |
| Contains more PotassiumPotassium | +512.7% |
| Contains more IronIron | +873.5% |
| Contains more CopperCopper | +521.6% |
| Contains more ZincZinc | +2045.8% |
| Contains less SodiumSodium | -81.6% |
| Contains more ManganeseManganese | +411.3% |
| Contains more CalciumCalcium | +92.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +115% |
| Contains more Vitamin B6Vitamin B6 | +23.3% |
| Contains more FolateFolate | +125% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +11.8% |
| Contains more Vitamin B2Vitamin B2 | +201.9% |
| Contains more Vitamin B5Vitamin B5 | +482.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.48mg | 89% |
| Fiber | 18.4g | 0.8g | 70% |
| Copper | 0.69mg | 0.111mg | 64% |
| Magnesium | 262mg | 20mg | 58% |
| Polyunsaturated fat | 8.844g | 0.18g | 58% |
| Iron | 3.31mg | 0.34mg | 37% |
| Protein | 18.55g | 3.16g | 31% |
| Fats | 19.4g | 3.15g | 25% |
| Potassium | 919mg | 150mg | 23% |
| Manganese | 0.496mg | 0.097mg | 17% |
| Calories | 446kcal | 120kcal | 16% |
| Monounsaturated fat | 6.032g | 0.819g | 13% |
| Vitamin B12 | 0µg | 0.31µg | 13% |
| Carbs | 53.75g | 19.64g | 11% |
| Saturated fat | 3.67g | 1.81g | 8% |
| Vitamin B2 | 0.052mg | 0.157mg | 8% |
| Selenium | 3.7µg | 7% | |
| Vitamin D | 0µg | 1.1µg | 6% |
| Vitamin D | 0IU | 44IU | 6% |
| Calcium | 55mg | 106mg | 5% |
| Vitamin B5 | 0.056mg | 0.326mg | 5% |
| Vitamin A | 3µg | 39µg | 4% |
| Sodium | 18mg | 98mg | 3% |
| Cholesterol | 0mg | 9mg | 3% |
| Choline | 11.3mg | 2% | |
| Vitamin B3 | 0.286mg | 0.133mg | 1% |
| Folate | 9µg | 4µg | 1% |
| Phosphorus | 92mg | 87mg | 1% |
| Caffeine | 2mg | 1% | |
| Vitamin B6 | 0.037mg | 0.03mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 18.84g | N/A |
| Sugar | 11.96g | N/A | |
| Vitamin E | 0.06mg | 0% | |
| Vitamin B1 | 0.034mg | 0.038mg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
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:
3.16 g
Fats:
3.15 g
Carbs:
19.64 g
Water:
73.13 g
Other:
0.92 g
| Contains more ProteinProtein | +487% |
| Contains more FatsFats | +515.9% |
| Contains more CarbsCarbs | +173.7% |
| Contains more OtherOther | +313% |
| Contains more WaterWater | +1525.1% |
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
1.81 g
Monounsaturated fat:
Mono. Fat
0.819 g
Polyunsaturated fat:
Poly. Fat
0.18 g
| Contains more Mono. FatMonounsaturated fat | +636.5% |
| Contains more Poly. FatPolyunsaturated fat | +4813.3% |
| Contains less Sat. FatSaturated fat | -50.7% |
