Pumpkin seed vs. Mayonnaise — In-Depth Nutrition Comparison
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How are Pumpkin seed and Mayonnaise different?
- Pumpkin seed is higher than Mayonnaise in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
- Pumpkin seed covers your daily need of Zinc 92% more than Mayonnaise.
- Pumpkin seed is lower in Saturated Fat.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Salad dressing, mayonnaise, regular types were used in this article.
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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 | +26100% |
| Contains more CalciumCalcium | +587.5% |
| Contains more PotassiumPotassium | +4495% |
| Contains more IronIron | +1476.2% |
| Contains more CopperCopper | +3531.6% |
| Contains more ZincZinc | +6766.7% |
| Contains more PhosphorusPhosphorus | +338.1% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +6985.7% |
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 B1Vitamin B1 | +240% |
| Contains more Vitamin B2Vitamin B2 | +173.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +362.5% |
| Contains more FolateFolate | +80% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +207.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
0.96 g
Fats:
74.85 g
Carbs:
0.57 g
Water:
21.65 g
Other:
1.97 g
| Contains more ProteinProtein | +1832.3% |
| Contains more CarbsCarbs | +9329.8% |
| Contains more OtherOther | +92.9% |
| Contains more FatsFats | +285.8% |
| Contains more WaterWater | +381.1% |
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
11.703 g
Monounsaturated Fat:
Mono. Fat
16.843 g
Polyunsaturated fat:
Poly. Fat
44.69 g
| Contains less Sat. FatSaturated Fat | -68.6% |
| Contains more Mono. FatMonounsaturated Fat | +179.2% |
| Contains more Poly. FatPolyunsaturated fat | +405.3% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in price |
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| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 446kcal | 680kcal |
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| Protein | 18.55g | 0.96g |
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| Fats | 19.4g | 74.85g |
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| Vitamin C | 0.3mg | 0mg |
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| Net carbs | 35.35g | 0.57g |
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| Carbs | 53.75g | 0.57g |
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| Cholesterol | 0mg | 42mg |
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| Vitamin D | 0IU | 7IU |
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| Magnesium | 262mg | 1mg |
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| Calcium | 55mg | 8mg |
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| Potassium | 919mg | 20mg |
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| Iron | 3.31mg | 0.21mg |
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| Sugar | 0.57g |
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| Fiber | 18.4g | 0g |
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| Copper | 0.69mg | 0.019mg |
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| Zinc | 10.3mg | 0.15mg |
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| Phosphorus | 92mg | 21mg |
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| Sodium | 18mg | 635mg |
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| Vitamin A | 62IU | 65IU |
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| Vitamin A RAE | 3µg | 16µg |
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| Vitamin E | 3.28mg |
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| Vitamin D | 0µg | 0.2µg |
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| Manganese | 0.496mg | 0.007mg |
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| Selenium | 2.3µg |
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| Vitamin B1 | 0.034mg | 0.01mg |
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| Vitamin B2 | 0.052mg | 0.019mg |
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| Vitamin B3 | 0.286mg | 0mg |
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| Vitamin B5 | 0.056mg | 0.172mg |
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| Vitamin B6 | 0.037mg | 0.008mg |
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| Vitamin B12 | 0µg | 0.12µg |
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| Vitamin K | 163µg |
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| Folate | 9µg | 5µg |
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| Trans Fat | 0.187g |
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| Choline | 34.2mg |
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| Saturated Fat | 3.67g | 11.703g |
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| Monounsaturated Fat | 6.032g | 16.843g |
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| Polyunsaturated fat | 8.844g | 44.69g |
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| Tryptophan | 0.326mg | 0.017mg |
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| Threonine | 0.683mg | 0.055mg |
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| Isoleucine | 0.956mg | 0.065mg |
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| Leucine | 1.572mg | 0.095mg |
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| Lysine | 1.386mg | 0.072mg |
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| Methionine | 0.417mg | 0.035mg |
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| Phenylalanine | 0.924mg | 0.057mg |
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| Valine | 1.491mg | 0.074mg |
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| Histidine | 0.515mg | 0.026mg |
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| Fructose | 0.05g |
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| Omega-3 - DHA | 0.005g |
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| Omega-3 - ALA | 5.331g |
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| Omega-3 - Eicosatrienoic acid | 0.002g |
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| Omega-6 - Gamma-linoleic acid | 0.125g |
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| Omega-6 - Eicosadienoic acid | 0.03g |
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| Omega-6 - Linoleic acid | 38.942g |
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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 | Equal | |
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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%
41%
Minerals Daily Need Coverage Score
103%
13%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 617mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 8.033g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is cheaper?
Mayonnaise is cheaper (difference - $1.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
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.