Pumpkin seeds vs. Rosemary — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin seeds and Rosemary?
- Pumpkin seeds are richer in Zinc, Copper, Magnesium, and Fiber, yet Rosemary is richer in Iron, Calcium, Folate, Vitamin C, Vitamin B6, and Manganese.
- Pumpkin seeds' daily need coverage for Zinc is 85% higher.
- Pumpkin seeds have 3 times more Magnesium than Rosemary. Pumpkin seeds have 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 more MagnesiumMagnesium | +187.9% |
| Contains more PotassiumPotassium | +37.6% |
| Contains more CopperCopper | +129.2% |
| Contains more ZincZinc | +1007.5% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -30.8% |
| Contains more CalciumCalcium | +476.4% |
| Contains more IronIron | +100.9% |
| Contains more ManganeseManganese | +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 more Vitamin CVitamin C | +7166.7% |
| Contains more Vitamin AVitamin A | +4616.1% |
| Contains more Vitamin B2Vitamin B2 | +192.3% |
| Contains more Vitamin B3Vitamin B3 | +218.9% |
| Contains more Vitamin B5Vitamin B5 | +1335.7% |
| Contains more Vitamin B6Vitamin B6 | +808.1% |
| Contains more FolateFolate | +1111.1% |
~equal in
Vitamin D
~0µg
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:
3.31 g
Fats:
5.86 g
Carbs:
20.7 g
Water:
67.77 g
Other:
2.36 g
| Contains more ProteinProtein | +460.4% |
| Contains more FatsFats | +231.1% |
| Contains more CarbsCarbs | +159.7% |
| Contains more OtherOther | +61% |
| Contains more WaterWater | +1406% |
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
2.838 g
Monounsaturated Fat:
Mono. Fat
1.16 g
Polyunsaturated fat:
Poly. Fat
0.901 g
| Contains more Mono. FatMonounsaturated Fat | +420% |
| Contains more Poly. FatPolyunsaturated fat | +881.6% |
| Contains less Sat. FatSaturated 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 Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 131kcal |
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| Protein | 18.55g | 3.31g |
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| Fats | 19.4g | 5.86g |
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| Vitamin C | 0.3mg | 21.8mg |
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| Net carbs | 35.35g | 6.6g |
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| Carbs | 53.75g | 20.7g |
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| Magnesium | 262mg | 91mg |
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| Calcium | 55mg | 317mg |
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| Potassium | 919mg | 668mg |
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| Iron | 3.31mg | 6.65mg |
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| Fiber | 18.4g | 14.1g |
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| Copper | 0.69mg | 0.301mg |
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| Zinc | 10.3mg | 0.93mg |
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| Phosphorus | 92mg | 66mg |
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| Sodium | 18mg | 26mg |
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| Vitamin A | 62IU | 2924IU |
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| Vitamin A | 3µg | 146µg |
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| Manganese | 0.496mg | 0.96mg |
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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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| 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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| 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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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%
40%
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 seeds contains less Sodium (difference - 8mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
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.