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  6. Pumpkin seeds vs. Pumpkin, canned, without salt

Pumpkin seeds vs. Pumpkin, canned, without salt — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and pumpkin, canned, without salt?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, yet pumpkin, canned, without salt is higher in vitamin A.
  • Pumpkin, canned, without salt's daily need coverage for vitamin A is 310% more.
  • Pumpkin seeds have 61 times more zinc than pumpkin, canned, without salt. While pumpkin seeds have 10.3mg of zinc, pumpkin, canned, without salt has only 0.17mg.
  • The amount of saturated fat in pumpkin, canned, without salt is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pumpkin, canned, without salt types in this article.

Infographic

Pumpkin seeds vs Pumpkin, canned, without salt 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 16% 7.8% 18% 52% 36% 4.6% 15% 0.65% 19% 2.2%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +111.5%
Contains more PotassiumPotassium +346.1%
Contains more IronIron +138.1%
Contains more CopperCopper +544.9%
Contains more ZincZinc +5958.8%
Contains more PhosphorusPhosphorus +162.9%
Contains more ManganeseManganese +232.9%
Contains less SodiumSodium -72.2%

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 14% 259% 21% 0% 6% 12% 6.9% 24% 13% 0% 40% 9% 5.3%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin CVitamin C +1300%
Contains more Vitamin AVitamin A +25833.3%
Contains more Vitamin B3Vitamin B3 +28.3%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +51.4%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.054mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pumpkin, canned, without salt DV% diff.
Zinc 10.3mg 0.17mg 92%
Vitamin A 3µg 778µg 86%
Copper 0.69mg 0.107mg 65%
Fiber 18.4g 2.9g 62%
Polyunsaturated fat 8.844g 0.015g 59%
Magnesium 262mg 23mg 57%
Protein 18.55g 1.1g 35%
Fats 19.4g 0.28g 29%
Iron 3.31mg 1.39mg 24%
Calories 446kcal 34kcal 21%
Potassium 919mg 206mg 21%
Saturated fat 3.67g 0.146g 16%
Monounsaturated fat 6.032g 0.037g 15%
Carbs 53.75g 8.09g 15%
Manganese 0.496mg 0.149mg 15%
Vitamin K 16µg 13%
Phosphorus 92mg 35mg 8%
Vitamin B5 0.056mg 0.4mg 7%
Vitamin E 1.06mg 7%
Vitamin C 0.3mg 4.2mg 4%
Calcium 55mg 26mg 3%
Choline 9.8mg 2%
Folate 9µg 12µg 1%
Vitamin B1 0.034mg 0.024mg 1%
Vitamin B6 0.037mg 0.056mg 1%
Vitamin B3 0.286mg 0.367mg 1%
Selenium 0.4µg 1%
Sodium 18mg 5mg 1%
Net carbs 35.35g 5.19g N/A
Sugar 3.3g N/A
Vitamin B2 0.052mg 0.054mg 0%
Tryptophan 0.326mg 0.013mg 0%
Threonine 0.683mg 0.032mg 0%
Isoleucine 0.956mg 0.034mg 0%
Leucine 1.572mg 0.051mg 0%
Lysine 1.386mg 0.06mg 0%
Methionine 0.417mg 0.012mg 0%
Phenylalanine 0.924mg 0.035mg 0%
Valine 1.491mg 0.038mg 0%
Histidine 0.515mg 0.017mg 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
8% 90%
Protein: 1.1 g
Fats: 0.28 g
Carbs: 8.09 g
Water: 89.97 g
Other: 0.56 g
Contains more ProteinProtein +1586.4%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +564.4%
Contains more OtherOther +578.6%
Contains more WaterWater +1899.3%

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
74% 19% 8%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.015 g
Contains more Mono. FatMonounsaturated fat +16202.7%
Contains more Poly. FatPolyunsaturated fat +58860%
Contains less Sat. FatSaturated fat -96%

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. Pumpkin, canned, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168450/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.