Pumpkin seeds vs. Mangosteen — In-Depth Nutrition Comparison
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Significant differences between pumpkin seeds and mangosteen
- Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus; however, mangosteen is richer in folate.
- Pumpkin seeds cover your daily zinc needs 92% more than mangosteen.
- Mangosteen has 20 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while mangosteen has 13mg.
Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mangosteen, canned, syrup pack.
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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 | +1915.4% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +1814.6% |
| Contains more IronIron | +1003.3% |
| Contains more CopperCopper | +900% |
| Contains more ZincZinc | +4804.8% |
| Contains more PhosphorusPhosphorus | +1050% |
| Contains more ManganeseManganese | +386.3% |
| Contains less SodiumSodium | -61.1% |
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 AVitamin A | +50% |
| Contains more Vitamin B5Vitamin B5 | +75% |
| Contains more Vitamin B6Vitamin B6 | +105.6% |
| Contains more Vitamin CVitamin C | +866.7% |
| Contains more Vitamin B1Vitamin B1 | +58.8% |
| Contains more FolateFolate | +244.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.21mg | 92% |
| Copper | 0.69mg | 0.069mg | 69% |
| Fiber | 18.4g | 1.8g | 66% |
| Magnesium | 262mg | 13mg | 59% |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 3.31mg | 0.3mg | 38% |
| Protein | 18.55g | 0.41g | 36% |
| Fats | 19.4g | 0.58g | 29% |
| Potassium | 919mg | 48mg | 26% |
| Calories | 446kcal | 73kcal | 19% |
| Saturated fat | 3.67g | 17% | |
| Manganese | 0.496mg | 0.102mg | 17% |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 53.75g | 17.91g | 12% |
| Phosphorus | 92mg | 8mg | 12% |
| Folate | 9µg | 31µg | 6% |
| Calcium | 55mg | 12mg | 4% |
| Vitamin C | 0.3mg | 2.9mg | 3% |
| Vitamin B1 | 0.034mg | 0.054mg | 2% |
| Vitamin B6 | 0.037mg | 0.018mg | 1% |
| Net carbs | 35.35g | 16.11g | N/A |
| Sodium | 18mg | 7mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Vitamin B2 | 0.052mg | 0.054mg | 0% |
| Vitamin B3 | 0.286mg | 0.286mg | 0% |
| Vitamin B5 | 0.056mg | 0.032mg | 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% |
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:
0.41 g
Fats:
0.58 g
Carbs:
17.91 g
Water:
80.94 g
Other:
0.16 g
| Contains more ProteinProtein | +4424.4% |
| Contains more FatsFats | +3244.8% |
| Contains more CarbsCarbs | +200.1% |
| Contains more OtherOther | +2275% |
| Contains more WaterWater | +1698.7% |
