Pumpkin seeds vs. Pomelo — In-Depth Nutrition Comparison
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How are pumpkin seeds and pomelo different?
- Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, manganese, potassium, phosphorus, and calcium, while pomelo is higher in vitamin C.
- Pumpkin seeds cover your daily need for zinc, 93% more than pomelo.
- Pumpkin seeds contain 44 times more magnesium than pomelo. Pumpkin seeds contain 262mg of magnesium, while pomelo contains 6mg.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pummelo, raw types were used in this article.
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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 | +4266.7% |
| Contains more CalciumCalcium | +1275% |
| Contains more PotassiumPotassium | +325.5% |
| Contains more IronIron | +2909.1% |
| Contains more CopperCopper | +1337.5% |
| Contains more ZincZinc | +12775% |
| Contains more PhosphorusPhosphorus | +441.2% |
| Contains more ManganeseManganese | +2817.6% |
| Contains less SodiumSodium | -94.4% |
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 | +92.6% |
| Contains more Vitamin B3Vitamin B3 | +30% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +20233.3% |
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:
0.76 g
Fats:
0.04 g
Carbs:
9.62 g
Water:
89.1 g
Other:
0.48 g
| Contains more ProteinProtein | +2340.8% |
| Contains more FatsFats | +48400% |
| Contains more CarbsCarbs | +458.7% |
| Contains more OtherOther | +691.7% |
| Contains more WaterWater | +1880% |
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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| Rich in vitamins |
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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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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.08mg | 93% |
| Copper | 0.69mg | 0.048mg | 71% |
| Fiber | 18.4g | 1g | 70% |
| Vitamin C | 0.3mg | 61mg | 67% |
| Magnesium | 262mg | 6mg | 61% |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 3.31mg | 0.11mg | 40% |
| Protein | 18.55g | 0.76g | 36% |
| Fats | 19.4g | 0.04g | 30% |
| Manganese | 0.496mg | 0.017mg | 21% |
| Potassium | 919mg | 216mg | 21% |
| Calories | 446kcal | 38kcal | 20% |
| Saturated fat | 3.67g | 17% | |
| Carbs | 53.75g | 9.62g | 15% |
| Monounsaturated fat | 6.032g | 15% | |
| Phosphorus | 92mg | 17mg | 11% |
| Calcium | 55mg | 4mg | 5% |
| Vitamin B2 | 0.052mg | 0.027mg | 2% |
| Folate | 9µg | 2% | |
| Sodium | 18mg | 1mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Net carbs | 35.35g | 8.62g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B1 | 0.034mg | 0.034mg | 0% |
| Vitamin B3 | 0.286mg | 0.22mg | 0% |
| Vitamin B6 | 0.037mg | 0.036mg | 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?
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%
18%
Minerals Daily Need Coverage Score
103%
6%
Comparison summary
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Pomelo contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Pomelo is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Pomelo is lower in glycemic index (difference - 78)
Which food is cheaper?
Pomelo is cheaper (difference - $1.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)