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  6. Pumpkin seeds vs. Sapodilla

Pumpkin seeds vs. Sapodilla — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and sapodillas?

  • Pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, potassium, and phosphorus, yet sapodillas are richer in vitamin C.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.
  • Pumpkin seeds have 22 times more magnesium than sapodillas. Pumpkin seeds have 262mg of magnesium, while sapodillas have 12mg.
  • Sapodillas contain less saturated fat.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sapodilla, raw types in this comparison.

Infographic

Pumpkin seeds vs Sapodilla 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +376.2%
Contains more IronIron +313.8%
Contains more CopperCopper +702.3%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +666.7%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -33.3%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin CVitamin C +4800%
Contains more Vitamin B5Vitamin B5 +350%
Contains more FolateFolate +55.6%
~equal in Vitamin A ~3µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sapodilla DV% diff.
Zinc 10.3mg 0.1mg 93%
Copper 0.69mg 0.086mg 67%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.011g 59%
Fiber 18.4g 5.3g 52%
Protein 18.55g 0.44g 36%
Iron 3.31mg 0.8mg 31%
Fats 19.4g 1.1g 28%
Manganese 0.496mg 22%
Potassium 919mg 193mg 21%
Calories 446kcal 83kcal 18%
Vitamin C 0.3mg 14.7mg 16%
Saturated fat 3.67g 0.194g 16%
Monounsaturated fat 6.032g 0.521g 14%
Carbs 53.75g 19.96g 11%
Phosphorus 92mg 12mg 11%
Vitamin B5 0.056mg 0.252mg 4%
Vitamin B1 0.034mg 0mg 3%
Calcium 55mg 21mg 3%
Vitamin B2 0.052mg 0.02mg 2%
Selenium 0.6µg 1%
Vitamin B3 0.286mg 0.2mg 1%
Folate 9µg 14µg 1%
Net carbs 35.35g 14.66g N/A
Sodium 18mg 12mg 0%
Vitamin A 3µg 3µg 0%
Vitamin B6 0.037mg 0.037mg 0%
Tryptophan 0.326mg 0.005mg 0%
Threonine 0.683mg 0.012mg 0%
Isoleucine 0.956mg 0.015mg 0%
Leucine 1.572mg 0.024mg 0%
Lysine 1.386mg 0.039mg 0%
Methionine 0.417mg 0.003mg 0%
Phenylalanine 0.924mg 0.013mg 0%
Valine 1.491mg 0.016mg 0%
Histidine 0.515mg 0.016mg 0%

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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +4115.9%
Contains more FatsFats +1663.6%
Contains more CarbsCarbs +169.3%
Contains more OtherOther +660%
Contains more WaterWater +1633.3%

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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +1057.8%
Contains more Poly. FatPolyunsaturated fat +80300%
Contains less Sat. FatSaturated fat -94.7%

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.