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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
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
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

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
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%

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 Pomelo
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Pomelo
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
18%
Pomelo
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Pomelo
Pomelo is lower in glycemic index (difference - 78)
Which food is cheaper?
Pomelo
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?
?
The foods are relatively equal in Sugar ( g)

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.