Pumpkin seeds vs. Pumpkin pie — In-Depth Nutrition Comparison
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How are pumpkin seeds and pumpkin pie different?
- Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, pumpkin pie is richer in vitamin A, vitamin B12, and vitamin B1.
- Daily need coverage for zinc for pumpkin seeds is 90% higher.
- Pumpkin seeds contain 19 times more magnesium than pumpkin pie. While pumpkin seeds contain 262mg of magnesium, pumpkin pie contains only 14mg.
Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pie, pumpkin,, commercially prepared are the varieties 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 | +1771.4% |
| Contains more PotassiumPotassium | +450.3% |
| Contains more IronIron | +267.8% |
| Contains more CopperCopper | +366.2% |
| Contains more ZincZinc | +2541% |
| Contains more PhosphorusPhosphorus | +13.6% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +118.5% |
| Contains more CalciumCalcium | +16.4% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +14833.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +420.6% |
| Contains more Vitamin B2Vitamin B2 | +138.5% |
| Contains more Vitamin B3Vitamin B3 | +287.1% |
| Contains more Vitamin B5Vitamin B5 | +707.1% |
| Contains more Vitamin B6Vitamin B6 | +70.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +188.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.39mg | 90% |
| Fiber | 18.4g | 1.8g | 66% |
| Copper | 0.69mg | 0.148mg | 60% |
| Magnesium | 262mg | 14mg | 59% |
| Vitamin A | 3µg | 448µg | 49% |
| Polyunsaturated fat | 8.844g | 1.77g | 47% |
| Iron | 3.31mg | 0.9mg | 30% |
| Protein | 18.55g | 3.9g | 29% |
| Potassium | 919mg | 167mg | 22% |
| Fats | 19.4g | 9.75g | 15% |
| Vitamin B12 | 0µg | 0.35µg | 15% |
| Vitamin B1 | 0.034mg | 0.177mg | 12% |
| Manganese | 0.496mg | 0.227mg | 12% |
| Vitamin K | 13.2µg | 11% | |
| Calories | 446kcal | 243kcal | 10% |
| Sodium | 18mg | 239mg | 10% |
| Selenium | 5.4µg | 10% | |
| Cholesterol | 0mg | 26mg | 9% |
| Saturated fat | 3.67g | 1.988g | 8% |
| Vitamin B5 | 0.056mg | 0.452mg | 8% |
| Choline | 37.5mg | 7% | |
| Carbs | 53.75g | 34.83g | 6% |
| Vitamin B2 | 0.052mg | 0.124mg | 6% |
| Vitamin E | 0.76mg | 5% | |
| Vitamin B3 | 0.286mg | 1.107mg | 5% |
| Fructose | 2.85g | 4% | |
| Monounsaturated fat | 6.032g | 4.6g | 4% |
| Starch | 10.73g | 4% | |
| Folate | 9µg | 26µg | 4% |
| Vitamin B6 | 0.037mg | 0.063mg | 2% |
| Phosphorus | 92mg | 81mg | 2% |
| Calcium | 55mg | 64mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 33.03g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 18.88g | N/A | |
| Tryptophan | 0.326mg | 0.048mg | 0% |
| Threonine | 0.683mg | 0.154mg | 0% |
| Isoleucine | 0.956mg | 0.158mg | 0% |
| Leucine | 1.572mg | 0.297mg | 0% |
| Lysine | 1.386mg | 0.192mg | 0% |
| Methionine | 0.417mg | 0.249mg | 0% |
| Phenylalanine | 0.924mg | 0.175mg | 0% |
| Valine | 1.491mg | 0.211mg | 0% |
| Histidine | 0.515mg | 0.088mg | 0% |
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:
3.9 g
Fats:
9.75 g
Carbs:
34.83 g
Water:
50.39 g
Other:
1.13 g
| Contains more ProteinProtein | +375.6% |
| Contains more FatsFats | +99% |
| Contains more CarbsCarbs | +54.3% |
| Contains more OtherOther | +236.3% |
| Contains more WaterWater | +1019.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
1.988 g
Monounsaturated fat:
Mono. Fat
4.6 g
Polyunsaturated fat:
Poly. Fat
1.77 g
| Contains more Mono. FatMonounsaturated fat | +31.1% |
| Contains more Poly. FatPolyunsaturated fat | +399.7% |
| Contains less Sat. FatSaturated fat | -45.8% |
