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Pumpkin seeds vs. Rambutan — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and rambutan

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, phosphorus, and manganese; however, rambutan has more vitamin B3 and vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Rambutan has 37 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while rambutan has 7mg.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rambutan, canned, syrup pack.

Infographic

Pumpkin seeds vs Rambutan 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 5% 6.6% 3.7% 13% 22% 2.2% 3.9% 1.4% 45% 0%
Contains more MagnesiumMagnesium +3642.9%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +2088.1%
Contains more IronIron +845.7%
Contains more CopperCopper +945.5%
Contains more ZincZinc +12775%
Contains more PhosphorusPhosphorus +922.2%
Contains more ManganeseManganese +44.6%
Contains less SodiumSodium -38.9%
~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% 1% 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 16% 0% 0% 0% 3.3% 5.1% 25% 1.1% 4.6% 0% 0% 6% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +161.5%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B5Vitamin B5 +211.1%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +1533.3%
Contains more Vitamin B3Vitamin B3 +372.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~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
21% 78%
Protein: 0.65 g
Fats: 0.21 g
Carbs: 20.87 g
Water: 78.04 g
Other: 0.23 g
Contains more ProteinProtein +2753.8%
Contains more FatsFats +9138.1%
Contains more CarbsCarbs +157.5%
Contains more OtherOther +1552.2%
Contains more WaterWater +1634.2%

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 Rambutan
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Rambutan DV% diff.
Zinc 10.3mg 0.08mg 93%
Fiber 18.4g 0.9g 70%
Copper 0.69mg 0.066mg 69%
Magnesium 262mg 7mg 61%
Polyunsaturated fat 8.844g 59%
Iron 3.31mg 0.35mg 37%
Protein 18.55g 0.65g 36%
Fats 19.4g 0.21g 30%
Potassium 919mg 42mg 26%
Calories 446kcal 82kcal 18%
Saturated fat 3.67g 17%
Monounsaturated fat 6.032g 15%
Phosphorus 92mg 9mg 12%
Carbs 53.75g 20.87g 11%
Vitamin B3 0.286mg 1.352mg 7%
Manganese 0.496mg 0.343mg 7%
Vitamin C 0.3mg 4.9mg 5%
Calcium 55mg 22mg 3%
Vitamin B1 0.034mg 0.013mg 2%
Vitamin B2 0.052mg 0.022mg 2%
Vitamin B5 0.056mg 0.018mg 1%
Vitamin B6 0.037mg 0.02mg 1%
Net carbs 35.35g 19.97g N/A
Sodium 18mg 11mg 0%
Vitamin A 3µg 0µg 0%
Folate 9µg 8µg 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%

Which food is preferable for your diet?

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

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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
5%
Rambutan
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
10%
Rambutan

Comparison summary

Which food contains less Sodium?
Rambutan
Rambutan contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Rambutan
Rambutan is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Rambutan
Rambutan is lower in glycemic index (difference - 59)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
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)

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. Rambutan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168167/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.