Pumpkin seed vs. Pomelo — In-Depth Nutrition Comparison
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How are Pumpkin seed and Pomelo different?
- Pumpkin seed is richer in Zinc, Copper, Fiber, Magnesium, Iron, Manganese, Potassium, Phosphorus, and Calcium, while Pomelo is higher in Vitamin C.
- Pumpkin seed covers your daily need of Zinc 93% more than Pomelo.
- Pumpkin seed contains 44 times more Magnesium than Pomelo. Pumpkin seed contains 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
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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
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Calcium
+1275%
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Iron
+2909.1%
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Magnesium
+4266.7%
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Phosphorus
+441.2%
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Potassium
+325.5%
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Zinc
+12775%
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Copper
+1337.5%
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Manganese
+2817.6%
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less
Sodium
-94.4%
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Calcium
+1275%
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Iron
+2909.1%
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Magnesium
+4266.7%
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Phosphorus
+441.2%
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Potassium
+325.5%
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Zinc
+12775%
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Copper
+1337.5%
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Manganese
+2817.6%
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less
Sodium
-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.
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Vitamin A
+675%
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Vitamin B2
+92.6%
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Vitamin B3
+30%
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Vitamin C
+20233.3%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B6 - 0.036
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Vitamin A
+675%
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Vitamin B2
+92.6%
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Vitamin B3
+30%
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Vitamin C
+20233.3%
Equal in Vitamin B1 - 0.034
Equal in Vitamin B6 - 0.036
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+2340.8%
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Fats
+48400%
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Carbs
+458.7%
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Other
+691.7%
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Water
+1880%
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
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Protein
+2340.8%
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Fats
+48400%
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Carbs
+458.7%
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Other
+691.7%
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Water
+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 Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 8.62g |
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| Protein | 18.55g | 0.76g |
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| Fats | 19.4g | 0.04g |
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| Carbs | 53.75g | 9.62g |
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| Calories | 446kcal | 38kcal |
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| Fiber | 18.4g | 1g |
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| Calcium | 55mg | 4mg |
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| Iron | 3.31mg | 0.11mg |
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| Magnesium | 262mg | 6mg |
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| Phosphorus | 92mg | 17mg |
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| Potassium | 919mg | 216mg |
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| Sodium | 18mg | 1mg |
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| Zinc | 10.3mg | 0.08mg |
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| Copper | 0.69mg | 0.048mg |
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| Manganese | 0.496mg | 0.017mg |
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| Vitamin A | 62IU | 8IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin C | 0.3mg | 61mg |
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| Vitamin B1 | 0.034mg | 0.034mg | |
| Vitamin B2 | 0.052mg | 0.027mg |
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| Vitamin B3 | 0.286mg | 0.22mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 0.037mg | 0.036mg |
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| Folate | 9µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Saturated Fat | 3.67g |
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| Monounsaturated Fat | 6.032g |
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| Polyunsaturated fat | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
19%
Minerals Daily Need Coverage Score
103%
6%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed 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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)