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  6. Pumpkin seeds vs. Pomelo

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.

Infographic

Pumpkin seeds vs Pomelo 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%
Pomelo
Pomelo
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
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%
~equal in Selenium ~µg

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%
Pomelo
Pomelo
1
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B6 ~0.036mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pomelo 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%

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
Pomelo
Pomelo
1
10% 89%
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%

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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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.