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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 covers your daily need of 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
Infographic link

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% 3.7% 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% 3.9% 66% 6% 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 DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~65IU

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 Opinion
Calories 446kcal 680kcal Mayonnaise
Protein 18.55g 0.96g Pumpkin seeds
Fats 19.4g 74.85g Mayonnaise
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 0.57g Pumpkin seeds
Carbs 53.75g 0.57g Pumpkin seeds
Cholesterol 0mg 42mg Pumpkin seeds
Vitamin D 0IU 7IU Mayonnaise
Magnesium 262mg 1mg Pumpkin seeds
Calcium 55mg 8mg Pumpkin seeds
Potassium 919mg 20mg Pumpkin seeds
Iron 3.31mg 0.21mg Pumpkin seeds
Sugar 0.57g Pumpkin seeds
Fiber 18.4g 0g Pumpkin seeds
Copper 0.69mg 0.019mg Pumpkin seeds
Zinc 10.3mg 0.15mg Pumpkin seeds
Phosphorus 92mg 21mg Pumpkin seeds
Sodium 18mg 635mg Pumpkin seeds
Vitamin A 62IU 65IU Mayonnaise
Vitamin A 3µg 16µg Mayonnaise
Vitamin E 3.28mg Mayonnaise
Vitamin D 0µg 0.2µg Mayonnaise
Manganese 0.496mg 0.007mg Pumpkin seeds
Selenium 2.3µg Mayonnaise
Vitamin B1 0.034mg 0.01mg Pumpkin seeds
Vitamin B2 0.052mg 0.019mg Pumpkin seeds
Vitamin B3 0.286mg 0mg Pumpkin seeds
Vitamin B5 0.056mg 0.172mg Mayonnaise
Vitamin B6 0.037mg 0.008mg Pumpkin seeds
Vitamin B12 0µg 0.12µg Mayonnaise
Vitamin K 163µg Mayonnaise
Folate 9µg 5µg Pumpkin seeds
Trans Fat 0.187g Pumpkin seeds
Choline 34.2mg Mayonnaise
Saturated Fat 3.67g 11.703g Pumpkin seeds
Monounsaturated Fat 6.032g 16.843g Mayonnaise
Polyunsaturated fat 8.844g 44.69g Mayonnaise
Tryptophan 0.326mg 0.017mg Pumpkin seeds
Threonine 0.683mg 0.055mg Pumpkin seeds
Isoleucine 0.956mg 0.065mg Pumpkin seeds
Leucine 1.572mg 0.095mg Pumpkin seeds
Lysine 1.386mg 0.072mg Pumpkin seeds
Methionine 0.417mg 0.035mg Pumpkin seeds
Phenylalanine 0.924mg 0.057mg Pumpkin seeds
Valine 1.491mg 0.074mg Pumpkin seeds
Histidine 0.515mg 0.026mg Pumpkin seeds
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

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.