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Pumpkin seeds vs. Pudding — In-Depth Nutrition Comparison

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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

Pumpkin seeds vs Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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%
~equal in Phosphorus ~87mg

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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 +∞%

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% 3% 20% 73%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
64% 29% 6%
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Pudding
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pudding 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Pudding
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
12%
Pudding
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
21%
Pudding

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 11.96g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 80mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Pudding
Pudding is lower in Saturated fat (difference - 1.86g)
Which food is lower in glycemic index?
Pudding
Pudding is lower in glycemic index (difference - 47)
Which food is cheaper?
Pudding
Pudding is cheaper (difference - $0.2)
Which food is richer in vitamins?
Pudding
Pudding is relatively richer in vitamins

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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.