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Pumpkin seed vs Seed - In-Depth Nutrition Comparison

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How are Pumpkin seed and Seed different?

  • Pumpkin seed is higher in Zinc, however Seed is richer in Phosphorus, Manganese, Fiber, Calcium, Iron, Vitamin B3, Vitamin B1, Copper, and Magnesium.
  • Daily need coverage for Phosphorus from Seed is 110% higher.
  • Pumpkin seed contains 2 times more Zinc than Seed. While Pumpkin seed contains 10.3mg of Zinc, Seed contains only 4.58mg.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Pumpkin seed vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +125.8%
Contains more Zinc +124.9%
Contains more Calcium +1047.3%
Contains more Iron +133.2%
Contains more Magnesium +27.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Copper +33.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +125.8%
Contains more Zinc +124.9%
Contains more Calcium +1047.3%
Contains more Iron +133.2%
Contains more Magnesium +27.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Copper +33.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Seed
Contains more Vitamin A +14.8%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +2987.4%
Contains more Folate +444.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +14.8%
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +2987.4%
Contains more Folate +444.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Seed Opinion
Net carbs 35.35g 7.72g Pumpkin seed
Protein 18.55g 16.54g Pumpkin seed
Fats 19.4g 30.74g Seed
Carbs 53.75g 42.12g Pumpkin seed
Calories 446kcal 486kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 34.4g Seed
Calcium 55mg 631mg Seed
Iron 3.31mg 7.72mg Seed
Magnesium 262mg 335mg Seed
Phosphorus 92mg 860mg Seed
Potassium 919mg 407mg Pumpkin seed
Sodium 18mg 16mg Seed
Zinc 10.3mg 4.58mg Pumpkin seed
Copper 0.69mg 0.924mg Seed
Vitamin A 62IU 54IU Pumpkin seed
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Pumpkin seed
Vitamin D 0µg µg Pumpkin seed
Vitamin C 0.3mg 1.6mg Seed
Vitamin B1 0.034mg 0.62mg Seed
Vitamin B2 0.052mg 0.17mg Seed
Vitamin B3 0.286mg 8.83mg Seed
Vitamin B5 0.056mg mg Pumpkin seed
Vitamin B6 0.037mg mg Pumpkin seed
Folate 9µg 49µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.436mg Seed
Threonine 0.683mg 0.709mg Seed
Isoleucine 0.956mg 0.801mg Pumpkin seed
Leucine 1.572mg 1.371mg Pumpkin seed
Lysine 1.386mg 0.97mg Pumpkin seed
Methionine 0.417mg 0.588mg Seed
Phenylalanine 0.924mg 1.016mg Seed
Valine 1.491mg 0.95mg Pumpkin seed
Histidine 0.515mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat g 0.14g Pumpkin seed
Saturated Fat 3.67g 3.33g Seed
Monounsaturated Fat 6.032g 2.309g Pumpkin seed
Polyunsaturated fat 8.844g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
35
Seed
Mineral Summary Score
120
Pumpkin seed
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
99%
Seed
Carbohydrates
54%
Pumpkin seed
42%
Seed
Fats
90%
Pumpkin seed
142%
Seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.