Pumpkin seeds vs. Rose hips — In-Depth Nutrition Comparison
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What are the main differences between pumpkin seeds and rose hips?
- Pumpkin seeds are richer in zinc, copper, magnesium, iron, and potassium, yet rose hips are richer in vitamin C, vitamin A, fiber, manganese, and vitamin B5.
- Rose hips' daily need coverage for vitamin C is 473% higher.
- Pumpkin seeds have 41 times more zinc than rose hips. Pumpkin seeds have 10.3mg of zinc, while rose hips have 0.25mg.
We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Rose Hips, wild (Northern Plains Indians) types in this comparison.
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 | +279.7% |
| Contains more PotassiumPotassium | +114.2% |
| Contains more IronIron | +212.3% |
| Contains more CopperCopper | +510.6% |
| Contains more ZincZinc | +4020% |
| Contains more PhosphorusPhosphorus | +50.8% |
| Contains more CalciumCalcium | +207.3% |
| Contains less SodiumSodium | -77.8% |
| Contains more ManganeseManganese | +105.6% |
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 B1Vitamin B1 | +112.5% |
| Contains more FolateFolate | +200% |
| Contains more Vitamin CVitamin C | +141900% |
| Contains more Vitamin AVitamin A | +7133.3% |
| Contains more Vitamin B2Vitamin B2 | +219.2% |
| Contains more Vitamin B3Vitamin B3 | +354.5% |
| Contains more Vitamin B5Vitamin B5 | +1328.6% |
| Contains more Vitamin B6Vitamin B6 | +105.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0.3mg | 426mg | 473% |
| Zinc | 10.3mg | 0.25mg | 91% |
| Copper | 0.69mg | 0.113mg | 64% |
| Polyunsaturated fat | 8.844g | 59% | |
| Magnesium | 262mg | 69mg | 46% |
| Vitamin E | 5.84mg | 39% | |
| Protein | 18.55g | 1.6g | 34% |
| Fats | 19.4g | 0.34g | 29% |
| Iron | 3.31mg | 1.06mg | 28% |
| Vitamin A | 3µg | 217µg | 24% |
| Manganese | 0.496mg | 1.02mg | 23% |
| Fiber | 18.4g | 24.1g | 23% |
| Vitamin K | 25.9µg | 22% | |
| Saturated fat | 3.67g | 17% | |
| Vitamin B5 | 0.056mg | 0.8mg | 15% |
| Monounsaturated fat | 6.032g | 15% | |
| Potassium | 919mg | 429mg | 14% |
| Calories | 446kcal | 162kcal | 14% |
| Calcium | 55mg | 169mg | 11% |
| Vitamin B2 | 0.052mg | 0.166mg | 9% |
| Vitamin B3 | 0.286mg | 1.3mg | 6% |
| Carbs | 53.75g | 38.22g | 5% |
| Phosphorus | 92mg | 61mg | 4% |
| Vitamin B6 | 0.037mg | 0.076mg | 3% |
| Vitamin B1 | 0.034mg | 0.016mg | 2% |
| Folate | 9µg | 3µg | 2% |
| Choline | 12mg | 2% | |
| Fructose | 1.16g | 1% | |
| Sodium | 18mg | 4mg | 1% |
| Net carbs | 35.35g | 14.12g | N/A |
| Sugar | 2.58g | N/A | |
| 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:
1.6 g
Fats:
0.34 g
Carbs:
38.22 g
Water:
58.66 g
Other:
1.18 g
| Contains more ProteinProtein | +1059.4% |
| Contains more FatsFats | +5605.9% |
| Contains more CarbsCarbs | +40.6% |
| Contains more OtherOther | +222% |
| Contains more WaterWater | +1203.6% |
