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  6. Pumpkin seeds vs. Quince

Pumpkin seeds vs. Quince — In-Depth Nutrition Comparison

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How are pumpkin seeds and quince different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and phosphorus; however, quince is richer in vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds contain 367 times more saturated fat than quince. While pumpkin seeds contain 3.67g of saturated fat, quince contains only 0.01g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Quinces, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Quince 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%
Quince
Quince
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 17% 26% 43% 1.1% 7.3% 0.52% 0% 3.3%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +366.5%
Contains more IronIron +372.9%
Contains more CopperCopper +430.8%
Contains more ZincZinc +25650%
Contains more PhosphorusPhosphorus +441.2%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -77.8%

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%
Quince
Quince
2
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 50% 0.67% 0% 0% 5% 6.9% 3.8% 4.9% 9.2% 0% 0% 2.3% 0%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +43%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +4900%
Contains more Vitamin B5Vitamin B5 +44.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.04mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Quince DV% diff.
Zinc 10.3mg 0.04mg 93%
Fiber 18.4g 1.9g 66%
Copper 0.69mg 0.13mg 62%
Magnesium 262mg 8mg 60%
Polyunsaturated fat 8.844g 0.05g 59%
Protein 18.55g 0.4g 36%
Iron 3.31mg 0.7mg 33%
Fats 19.4g 0.1g 30%
Manganese 0.496mg 22%
Potassium 919mg 197mg 21%
Calories 446kcal 57kcal 19%
Saturated fat 3.67g 0.01g 17%
Vitamin C 0.3mg 15mg 16%
Monounsaturated fat 6.032g 0.036g 15%
Carbs 53.75g 15.3g 13%
Phosphorus 92mg 17mg 11%
Calcium 55mg 11mg 4%
Folate 9µg 3µg 2%
Vitamin B2 0.052mg 0.03mg 2%
Vitamin B5 0.056mg 0.081mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin B3 0.286mg 0.2mg 1%
Selenium 0.6µg 1%
Sodium 18mg 4mg 1%
Net carbs 35.35g 13.4g N/A
Vitamin A 3µg 2µg 0%
Vitamin B6 0.037mg 0.04mg 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
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
Quince
Quince
1
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 g
Contains more ProteinProtein +4537.5%
Contains more FatsFats +19300%
Contains more CarbsCarbs +251.3%
Contains more OtherOther +850%
Contains more WaterWater +1762.2%

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
Quince
Quince
1
10% 38% 52%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +16655.6%
Contains more Poly. FatPolyunsaturated fat +17588%
Contains less Sat. FatSaturated fat -99.7%

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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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.