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  6. Pumpkin seeds vs. Mayonnaise

Pumpkin seeds vs. Mayonnaise — In-Depth Nutrition Comparison

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How are pumpkin seeds and mayonnaise different?

  • Pumpkin seeds are higher than mayonnaise in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 92% more than mayonnaise.
  • Pumpkin seeds are lower in saturated fat.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Salad dressing, mayonnaise, regular types were used in this article.

Infographic

Pumpkin seeds vs Mayonnaise 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 5.3% 66% 3% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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 AVitamin A +433.3%
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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
75% 22% 2%
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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 23% 61%
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.
Pumpkin seeds Mayonnaise
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mayonnaise DV% diff.
Polyunsaturated fat 8.844g 44.69g 239%
Vitamin K 163µg 136%
Zinc 10.3mg 0.15mg 92%
Fats 19.4g 74.85g 85%
Copper 0.69mg 0.019mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 1mg 62%
Iron 3.31mg 0.21mg 39%
Saturated fat 3.67g 11.703g 37%
Protein 18.55g 0.96g 35%
Monounsaturated fat 6.032g 16.843g 27%
Sodium 18mg 635mg 27%
Potassium 919mg 20mg 26%
Vitamin E 3.28mg 22%
Manganese 0.496mg 0.007mg 21%
Carbs 53.75g 0.57g 18%
Cholesterol 0mg 42mg 14%
Calories 446kcal 680kcal 12%
Phosphorus 92mg 21mg 10%
Choline 34.2mg 6%
Vitamin B12 0µg 0.12µg 5%
Calcium 55mg 8mg 5%
Selenium 2.3µg 4%
Vitamin B2 0.052mg 0.019mg 3%
Vitamin B6 0.037mg 0.008mg 2%
Vitamin B5 0.056mg 0.172mg 2%
Vitamin B3 0.286mg 0mg 2%
Vitamin B1 0.034mg 0.01mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin A 3µg 16µg 1%
Folate 9µg 5µg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.57g N/A
Sugar 0.57g N/A
Trans fat 0.187g N/A
Tryptophan 0.326mg 0.017mg 0%
Threonine 0.683mg 0.055mg 0%
Isoleucine 0.956mg 0.065mg 0%
Leucine 1.572mg 0.095mg 0%
Lysine 1.386mg 0.072mg 0%
Methionine 0.417mg 0.035mg 0%
Phenylalanine 0.924mg 0.057mg 0%
Valine 1.491mg 0.074mg 0%
Histidine 0.515mg 0.026mg 0%
Fructose 0.05g 0%
Omega-3 - DHA 0.005g N/A
Omega-3 - ALA 5.331g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.125g N/A
Omega-6 - Eicosadienoic acid 0.03g N/A
Omega-6 - Linoleic acid 38.942g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Mayonnaise
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Pumpkin seeds
41%
Mayonnaise
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
13%
Mayonnaise

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 617mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 8.033g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Mayonnaise
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.