Pumpkin seeds vs. Raspberry — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and raspberries
- Pumpkin seeds have more zinc, copper, magnesium, fiber, iron, potassium, and phosphorus; however, raspberries are higher in vitamin C and manganese.
- Pumpkin seeds cover your daily zinc needs 90% more than raspberries.
- Raspberries contain 193 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while raspberries contain 0.019g.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Raspberries, raw.
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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 | +1090.9% |
| Contains more CalciumCalcium | +120% |
| Contains more PotassiumPotassium | +508.6% |
| Contains more IronIron | +379.7% |
| Contains more CopperCopper | +666.7% |
| Contains more ZincZinc | +2352.4% |
| Contains more PhosphorusPhosphorus | +217.2% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +35.1% |
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 B2Vitamin B2 | +36.8% |
| Contains more Vitamin CVitamin C | +8633.3% |
| Contains more Vitamin B3Vitamin B3 | +109.1% |
| Contains more Vitamin B5Vitamin B5 | +487.5% |
| Contains more Vitamin B6Vitamin B6 | +48.6% |
| Contains more FolateFolate | +133.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.42mg | 90% |
| Copper | 0.69mg | 0.09mg | 67% |
| Magnesium | 262mg | 22mg | 57% |
| Polyunsaturated fat | 8.844g | 0.375g | 56% |
| Fiber | 18.4g | 6.5g | 48% |
| Protein | 18.55g | 1.2g | 35% |
| Iron | 3.31mg | 0.69mg | 33% |
| Fats | 19.4g | 0.65g | 29% |
| Vitamin C | 0.3mg | 26.2mg | 29% |
| Potassium | 919mg | 151mg | 23% |
| Calories | 446kcal | 52kcal | 20% |
| Saturated fat | 3.67g | 0.019g | 17% |
| Monounsaturated fat | 6.032g | 0.064g | 15% |
| Carbs | 53.75g | 11.94g | 14% |
| Phosphorus | 92mg | 29mg | 9% |
| Manganese | 0.496mg | 0.67mg | 8% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin E | 0.87mg | 6% | |
| Vitamin B5 | 0.056mg | 0.329mg | 5% |
| Folate | 9µg | 21µg | 3% |
| Fructose | 2.35g | 3% | |
| Calcium | 55mg | 25mg | 3% |
| Choline | 12.3mg | 2% | |
| Vitamin B3 | 0.286mg | 0.598mg | 2% |
| Vitamin B2 | 0.052mg | 0.038mg | 1% |
| Vitamin B6 | 0.037mg | 0.055mg | 1% |
| Sodium | 18mg | 1mg | 1% |
| Net carbs | 35.35g | 5.44g | N/A |
| Sugar | 4.42g | N/A | |
| Vitamin A | 3µg | 2µg | 0% |
| Selenium | 0.2µg | 0% | |
| Vitamin B1 | 0.034mg | 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:
1.2 g
Fats:
0.65 g
Carbs:
11.94 g
Water:
85.75 g
Other:
0.46 g
| Contains more ProteinProtein | +1445.8% |
| Contains more FatsFats | +2884.6% |
| Contains more CarbsCarbs | +350.2% |
| Contains more OtherOther | +726.1% |
| Contains more WaterWater | +1805.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.375 g
| Contains more Mono. FatMonounsaturated fat | +9325% |
| Contains more Poly. FatPolyunsaturated fat | +2258.4% |
| Contains less Sat. FatSaturated fat | -99.5% |
