Pumpkin seeds vs. Red Wine — In-Depth Nutrition Comparison
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How are pumpkin seeds and red Wine different?
- Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus than red Wine.
- Daily need coverage for zinc for pumpkin seeds is 92% higher.
- Red Wine has less saturated fat.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Alcoholic beverage, wine, table, red are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +2083.3% |
| Contains more CalciumCalcium | +587.5% |
| Contains more PotassiumPotassium | +623.6% |
| Contains more IronIron | +619.6% |
| Contains more CopperCopper | +6172.7% |
| Contains more ZincZinc | +7257.1% |
| Contains more PhosphorusPhosphorus | +300% |
| Contains more ManganeseManganese | +275.8% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +580% |
| Contains more Vitamin B2Vitamin B2 | +67.7% |
| Contains more Vitamin B3Vitamin B3 | +27.7% |
| Contains more Vitamin B5Vitamin B5 | +86.7% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin B6Vitamin B6 | +54.1% |
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:
0.07 g
Fats:
0 g
Carbs:
2.61 g
Water:
86.49 g
Other:
10.83 g
| Contains more ProteinProtein | +26400% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +1959.4% |
| Contains more WaterWater | +1822% |
| Contains more OtherOther | +185% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.14mg | 92% |
| Copper | 0.69mg | 0.011mg | 75% |
| Fiber | 18.4g | 0g | 74% |
| Magnesium | 262mg | 12mg | 60% |
| Polyunsaturated fat | 8.844g | 0g | 59% |
| Protein | 18.55g | 0.07g | 37% |
| Iron | 3.31mg | 0.46mg | 36% |
| Fats | 19.4g | 0g | 30% |
| Potassium | 919mg | 127mg | 23% |
| Calories | 446kcal | 85kcal | 18% |
| Saturated fat | 3.67g | 0g | 17% |
| Carbs | 53.75g | 2.61g | 17% |
| Manganese | 0.496mg | 0.132mg | 16% |
| Monounsaturated fat | 6.032g | 0g | 15% |
| Phosphorus | 92mg | 23mg | 10% |
| Calcium | 55mg | 8mg | 5% |
| Folate | 9µg | 1µg | 2% |
| Vitamin B6 | 0.037mg | 0.057mg | 2% |
| Vitamin B2 | 0.052mg | 0.031mg | 2% |
| Vitamin B1 | 0.034mg | 0.005mg | 2% |
| Vitamin B5 | 0.056mg | 0.03mg | 1% |
| Sodium | 18mg | 4mg | 1% |
| Choline | 5.7mg | 1% | |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 2.61g | N/A |
| Sugar | 0.62g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Selenium | 0.2µg | 0% | |
| Vitamin B3 | 0.286mg | 0.224mg | 0% |
| Vitamin K | 0.4µg | 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
2%
Minerals Daily Need Coverage Score
103%
8%
Comparison summary
Which food contains less Sodium?
Red Wine contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Red Wine is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Red Wine is lower in glycemic index (difference - 0)
Which food is cheaper?
Red Wine is cheaper (difference - $1.2)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.62g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.