Pumpkin seed vs. Rosemary — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin seed and Rosemary?
- Pumpkin seed is richer in Zinc, Copper, Magnesium, and Fiber, yet Rosemary is richer in Iron, Calcium, Folate, Vitamin C, Vitamin B6, and Manganese.
- Pumpkin seed's daily need coverage for Zinc is 85% higher.
- Pumpkin seed has 3 times more Magnesium than Rosemary. Pumpkin seed has 262mg of Magnesium, while Rosemary has 91mg.
We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Rosemary, fresh 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
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Magnesium
+187.9%
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Phosphorus
+39.4%
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Potassium
+37.6%
Contains
less
Sodium
-30.8%
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Zinc
+1007.5%
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Copper
+129.2%
Contains
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Calcium
+476.4%
Contains
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Iron
+100.9%
Contains
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Manganese
+93.5%
Contains
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Magnesium
+187.9%
Contains
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Phosphorus
+39.4%
Contains
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Potassium
+37.6%
Contains
less
Sodium
-30.8%
Contains
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Zinc
+1007.5%
Contains
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Copper
+129.2%
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Calcium
+476.4%
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Iron
+100.9%
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Manganese
+93.5%
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
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Vitamin A
+4616.1%
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Vitamin C
+7166.7%
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Vitamin B2
+192.3%
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Vitamin B3
+218.9%
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Vitamin B5
+1335.7%
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Vitamin B6
+808.1%
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Folate
+1111.1%
Equal in Vitamin B1 - 0.036
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Vitamin A
+4616.1%
Contains
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Vitamin C
+7166.7%
Contains
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Vitamin B2
+192.3%
Contains
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Vitamin B3
+218.9%
Contains
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Vitamin B5
+1335.7%
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Vitamin B6
+808.1%
Contains
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Folate
+1111.1%
Equal in Vitamin B1 - 0.036
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+460.4%
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Fats
+231.1%
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Carbs
+159.7%
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Other
+61%
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Water
+1406%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
3.31 g
Fats:
5.86 g
Carbs:
20.7 g
Water:
67.77 g
Other:
2.36 g
Contains
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Protein
+460.4%
Contains
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Fats
+231.1%
Contains
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Carbs
+159.7%
Contains
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Other
+61%
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Water
+1406%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+420%
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Polyunsaturated fat
+881.6%
Contains
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Saturated Fat
-22.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
2.838 g
Monounsaturated Fat:
1.16 g
Polyunsaturated fat:
0.901 g
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Monounsaturated Fat
+420%
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Polyunsaturated fat
+881.6%
Contains
less
Saturated Fat
-22.7%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 6.6g |
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| Protein | 18.55g | 3.31g |
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| Fats | 19.4g | 5.86g |
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| Carbs | 53.75g | 20.7g |
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| Calories | 446kcal | 131kcal |
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| Fiber | 18.4g | 14.1g |
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| Calcium | 55mg | 317mg |
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| Iron | 3.31mg | 6.65mg |
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| Magnesium | 262mg | 91mg |
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| Phosphorus | 92mg | 66mg |
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| Potassium | 919mg | 668mg |
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| Sodium | 18mg | 26mg |
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| Zinc | 10.3mg | 0.93mg |
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| Copper | 0.69mg | 0.301mg |
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| Manganese | 0.496mg | 0.96mg |
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| Vitamin A | 62IU | 2924IU |
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| Vitamin A RAE | 3µg | 146µg |
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| Vitamin C | 0.3mg | 21.8mg |
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| Vitamin B1 | 0.034mg | 0.036mg |
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| Vitamin B2 | 0.052mg | 0.152mg |
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| Vitamin B3 | 0.286mg | 0.912mg |
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| Vitamin B5 | 0.056mg | 0.804mg |
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| Vitamin B6 | 0.037mg | 0.336mg |
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| Folate | 9µg | 109µg |
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| Tryptophan | 0.326mg | 0.051mg |
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| Threonine | 0.683mg | 0.136mg |
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| Isoleucine | 0.956mg | 0.136mg |
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| Leucine | 1.572mg | 0.249mg |
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| Lysine | 1.386mg | 0.143mg |
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| Methionine | 0.417mg | 0.047mg |
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| Phenylalanine | 0.924mg | 0.169mg |
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| Valine | 1.491mg | 0.165mg |
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| Histidine | 0.515mg | 0.066mg |
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| Saturated Fat | 3.67g | 2.838g |
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| Monounsaturated Fat | 6.032g | 1.16g |
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| Polyunsaturated fat | 8.844g | 0.901g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
43%
Minerals Daily Need Coverage Score
103%
75%
Comparison summary
Which food is lower in Saturated Fat?
Rosemary is lower in Saturated Fat (difference - 0.832g)
Which food is lower in glycemic index?
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary is cheaper (difference - $0.7)
Which food is richer in vitamins?
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 8mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.