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  6. Pumpkin seeds vs. Quinoa

Pumpkin seeds vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and quinoa

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium; however, quinoa is richer in phosphorus, folate, and vitamin B6.
  • Pumpkin seeds cover your daily zinc needs 84% more than quinoa.
  • Quinoa has 16 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while quinoa has 0.231g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Quinoa, cooked.

Infographic

Pumpkin seeds vs Quinoa 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%
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more MagnesiumMagnesium +309.4%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +434.3%
Contains more IronIron +122.1%
Contains more CopperCopper +259.4%
Contains more ZincZinc +845%
Contains more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +27.2%

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%
Quinoa
Quinoa
7
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +44.1%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more FolateFolate +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Quinoa DV% diff.
Zinc 10.3mg 1.09mg 84%
Fiber 18.4g 2.8g 62%
Copper 0.69mg 0.192mg 55%
Polyunsaturated fat 8.844g 1.078g 52%
Magnesium 262mg 64mg 47%
Protein 18.55g 4.4g 28%
Fats 19.4g 1.92g 27%
Iron 3.31mg 1.49mg 23%
Potassium 919mg 172mg 22%
Saturated fat 3.67g 0.231g 16%
Calories 446kcal 120kcal 16%
Monounsaturated fat 6.032g 0.528g 14%
Carbs 53.75g 21.3g 11%
Phosphorus 92mg 152mg 9%
Folate 9µg 42µg 8%
Starch 17.63g 7%
Vitamin B6 0.037mg 0.123mg 7%
Manganese 0.496mg 0.631mg 6%
Vitamin B1 0.034mg 0.107mg 6%
Selenium 2.8µg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin B2 0.052mg 0.11mg 4%
Calcium 55mg 17mg 4%
Vitamin B3 0.286mg 0.412mg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 18.5g N/A
Sugar 0.87g N/A
Sodium 18mg 7mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.052mg 0%
Threonine 0.683mg 0.131mg 0%
Isoleucine 0.956mg 0.157mg 0%
Leucine 1.572mg 0.261mg 0%
Lysine 1.386mg 0.239mg 0%
Methionine 0.417mg 0.096mg 0%
Phenylalanine 0.924mg 0.185mg 0%
Valine 1.491mg 0.185mg 0%
Histidine 0.515mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

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
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +321.6%
Contains more FatsFats +910.4%
Contains more CarbsCarbs +152.3%
Contains more OtherOther +393.5%
Contains more WaterWater +1491.3%

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
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1042.4%
Contains more Poly. FatPolyunsaturated fat +720.4%
Contains less Sat. FatSaturated fat -93.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.