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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

Pumpkin seed vs Rosemary 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +187.9%
Contains more Phosphorus +39.4%
Contains more Potassium +37.6%
Contains less Sodium -30.8%
Contains more Zinc +1007.5%
Contains more Copper +129.2%
Contains more Calcium +476.4%
Contains more Iron +100.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Contains more Magnesium +187.9%
Contains more Phosphorus +39.4%
Contains more Potassium +37.6%
Contains less Sodium -30.8%
Contains more Zinc +1007.5%
Contains more Copper +129.2%
Contains more Calcium +476.4%
Contains more Iron +100.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +4616.1%
Contains more Vitamin C +7166.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.036
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Contains more Vitamin A +4616.1%
Contains more Vitamin C +7166.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.036

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Rosemary
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Rosemary Opinion
Net carbs 35.35g 6.6g Pumpkin seed
Protein 18.55g 3.31g Pumpkin seed
Fats 19.4g 5.86g Pumpkin seed
Carbs 53.75g 20.7g Pumpkin seed
Calories 446kcal 131kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 14.1g Pumpkin seed
Calcium 55mg 317mg Rosemary
Iron 3.31mg 6.65mg Rosemary
Magnesium 262mg 91mg Pumpkin seed
Phosphorus 92mg 66mg Pumpkin seed
Potassium 919mg 668mg Pumpkin seed
Sodium 18mg 26mg Pumpkin seed
Zinc 10.3mg 0.93mg Pumpkin seed
Copper 0.69mg 0.301mg Pumpkin seed
Vitamin A 62IU 2924IU Rosemary
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 21.8mg Rosemary
Vitamin B1 0.034mg 0.036mg Rosemary
Vitamin B2 0.052mg 0.152mg Rosemary
Vitamin B3 0.286mg 0.912mg Rosemary
Vitamin B5 0.056mg 0.804mg Rosemary
Vitamin B6 0.037mg 0.336mg Rosemary
Folate 9µg 109µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.051mg Pumpkin seed
Threonine 0.683mg 0.136mg Pumpkin seed
Isoleucine 0.956mg 0.136mg Pumpkin seed
Leucine 1.572mg 0.249mg Pumpkin seed
Lysine 1.386mg 0.143mg Pumpkin seed
Methionine 0.417mg 0.047mg Pumpkin seed
Phenylalanine 0.924mg 0.169mg Pumpkin seed
Valine 1.491mg 0.165mg Pumpkin seed
Histidine 0.515mg 0.066mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 2.838g Rosemary
Monounsaturated Fat 6.032g 1.16g Pumpkin seed
Polyunsaturated fat 8.844g 0.901g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Rosemary
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
43
Rosemary
Mineral Summary Score
120
Pumpkin seed
78
Rosemary

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
20%
Rosemary
Carbohydrates
54%
Pumpkin seed
21%
Rosemary
Fats
90%
Pumpkin seed
27%
Rosemary

Comparison summary

Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.832g)
Which food is lower in glycemic index?
Rosemary
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.7)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.