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  6. Pumpkin seeds vs. Pumpkin seeds

Pumpkin seeds vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between Pumpkin seeds and Pumpkin seeds?

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

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    Pumpkin seeds vs Pumpkin seeds 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%
    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%
    ~equal in Magnesium ~262mg
    ~equal in Calcium ~55mg
    ~equal in Potassium ~919mg
    ~equal in Iron ~3.31mg
    ~equal in Copper ~0.69mg
    ~equal in Zinc ~10.3mg
    ~equal in Phosphorus ~92mg
    ~equal in Sodium ~18mg
    ~equal in Manganese ~0.496mg
    ~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% 3.7% 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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
    ~equal in Vitamin C ~0.3mg
    ~equal in Vitamin A ~62IU
    ~equal in Vitamin E ~mg
    ~equal in Vitamin D ~0µg
    ~equal in Vitamin B1 ~0.034mg
    ~equal in Vitamin B2 ~0.052mg
    ~equal in Vitamin B3 ~0.286mg
    ~equal in Vitamin B5 ~0.056mg
    ~equal in Vitamin B6 ~0.037mg
    ~equal in Vitamin B12 ~0µg
    ~equal in Vitamin K ~µg
    ~equal in Folate ~9µg
    ~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
    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
    ~equal in Protein ~18.55g
    ~equal in Fats ~19.4g
    ~equal in Carbs ~53.75g
    ~equal in Water ~4.5g
    ~equal in Other ~3.8g

    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
    20% 33% 48%
    Saturated Fat: Sat. Fat 3.67 g
    Monounsaturated Fat: Mono. Fat 6.032 g
    Polyunsaturated fat: Poly. Fat 8.844 g
    ~equal in Saturated Fat ~3.67g
    ~equal in Monounsaturated Fat ~6.032g
    ~equal in Polyunsaturated fat ~8.844g

    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 Pumpkin seeds
    Lower in Cholesterol Equal
    Lower in Sugar Equal
    Lower in Sodium Equal
    Lower in Saturated Fat Equal
    Lower in Glycemic Index Equal
    Lower in price Equal
    Rich in minerals Equal
    Rich in vitamins Equal

    All nutrients comparison - raw data values

    Nutrient Pumpkin seeds Pumpkin seeds Opinion
    Calories 446kcal 446kcal
    Protein 18.55g 18.55g
    Fats 19.4g 19.4g
    Vitamin C 0.3mg 0.3mg
    Net carbs 35.35g 35.35g
    Carbs 53.75g 53.75g
    Magnesium 262mg 262mg
    Calcium 55mg 55mg
    Potassium 919mg 919mg
    Iron 3.31mg 3.31mg
    Fiber 18.4g 18.4g
    Copper 0.69mg 0.69mg
    Zinc 10.3mg 10.3mg
    Phosphorus 92mg 92mg
    Sodium 18mg 18mg
    Vitamin A 62IU 62IU
    Vitamin A 3µg 3µg
    Manganese 0.496mg 0.496mg
    Vitamin B1 0.034mg 0.034mg
    Vitamin B2 0.052mg 0.052mg
    Vitamin B3 0.286mg 0.286mg
    Vitamin B5 0.056mg 0.056mg
    Vitamin B6 0.037mg 0.037mg
    Folate 9µg 9µg
    Saturated Fat 3.67g 3.67g
    Monounsaturated Fat 6.032g 6.032g
    Polyunsaturated fat 8.844g 8.844g
    Tryptophan 0.326mg 0.326mg
    Threonine 0.683mg 0.683mg
    Isoleucine 0.956mg 0.956mg
    Leucine 1.572mg 1.572mg
    Lysine 1.386mg 1.386mg
    Methionine 0.417mg 0.417mg
    Phenylalanine 0.924mg 0.924mg
    Valine 1.491mg 1.491mg
    Histidine 0.515mg 0.515mg

    Which food is preferable for your diet?

    ok
    ok
    is better in case of low diet
    Pumpkin seeds Pumpkin seeds
    Low Calories diet Equal
    Low Fats diet Equal
    Low Carbs diet Equal
    Low Glycemic Index diet Equal

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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
    4%
    Pumpkin seeds
    Minerals Daily Need Coverage Score
    103%
    Pumpkin seeds
    103%
    Pumpkin seeds

    Comparison summary

    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)
    Which food contains less Sodium?
    ?
    The foods are relatively equal in Sodium (18 mg)
    Which food contains less Saturated Fat?
    ?
    The foods are relatively equal in Saturated Fat (3.67 g)
    Which food is lower in glycemic index?
    ?
    The foods have equal glycemic indexes (N/A)
    Which food is cheaper?
    ?
    The foods are relatively equal in price ($2.2)
    Which food is richer in minerals?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
    Which food is richer in vitamins?
    ?
    It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

    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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.