Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Seeds, sunflower seed kernels, oil roasted, without salt

Pumpkin seeds vs. Seeds, sunflower seed kernels, oil roasted, without salt — In-Depth Nutrition Comparison

Compare

Differences between pumpkin seeds and seeds, sunflower seed kernels, oil roasted, without salt

  • Pumpkin seeds have more zinc, magnesium, and fiber, while seeds, sunflower seed kernels, oil roasted, without salt has more phosphorus, vitamin B5, copper, manganese, vitamin B6, folate, and vitamin B3.
  • Seeds, sunflower seed kernels, oil roasted, without salt's daily need coverage for phosphorus is 150% higher.
  • Seeds, sunflower seed kernels, oil roasted, without salt contains 2 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while seeds, sunflower seed kernels, oil roasted, without salt contains 127mg.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Seeds, sunflower seed kernels, oil roasted, without salt.

Infographic

Pumpkin seeds vs Seeds, sunflower seed kernels, oil roasted, without salt 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 91% 26% 43% 161% 601% 142% 488% 0.39% 271% 427%
Contains more MagnesiumMagnesium +106.3%
Contains more PotassiumPotassium +90.3%
Contains more ZincZinc +97.7%
Contains more CalciumCalcium +58.2%
Contains more IronIron +29.3%
Contains more CopperCopper +161.4%
Contains more PhosphorusPhosphorus +1138%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +319.4%

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 3.7% 0.54% 727% 0% 80% 65% 77% 417% 183% 0% 7.8% 176% 30%
Contains more Vitamin AVitamin A +588.9%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin B1Vitamin B1 +841.2%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +1344.1%
Contains more Vitamin B5Vitamin B5 +12296.4%
Contains more Vitamin B6Vitamin B6 +2040.5%
Contains more FolateFolate +2500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 51% 23% 4%
Protein: 20.06 g
Fats: 51.3 g
Carbs: 22.89 g
Water: 1.54 g
Other: 4.21 g
Contains more CarbsCarbs +134.8%
Contains more WaterWater +192.2%
Contains more FatsFats +164.4%
Contains more OtherOther +10.8%
~equal in Protein ~20.06g

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
14% 16% 69%
Saturated Fat: Sat. Fat 7.068 g
Monounsaturated fat: Mono. Fat 8.063 g
Polyunsaturated fat: Poly. Fat 34.294 g
Contains less Sat. FatSaturated Fat -48.1%
Contains more Mono. FatMonounsaturated fat +33.7%
Contains more Poly. FatPolyunsaturated fat +287.8%

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 Seeds, sunflower seed kernels, oil roasted, without salt
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Seeds, sunflower seed kernels, oil roasted, without salt Opinion
Calories 446kcal 592kcal Seeds, sunflower seed kernels, oil roasted, without salt
Protein 18.55g 20.06g Seeds, sunflower seed kernels, oil roasted, without salt
Fats 19.4g 51.3g Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin C 0.3mg 1.1mg Seeds, sunflower seed kernels, oil roasted, without salt
Net carbs 35.35g 12.29g Pumpkin seeds
Carbs 53.75g 22.89g Pumpkin seeds
Magnesium 262mg 127mg Pumpkin seeds
Calcium 55mg 87mg Seeds, sunflower seed kernels, oil roasted, without salt
Potassium 919mg 483mg Pumpkin seeds
Iron 3.31mg 4.28mg Seeds, sunflower seed kernels, oil roasted, without salt
Sugar 3.11g Pumpkin seeds
Fiber 18.4g 10.6g Pumpkin seeds
Copper 0.69mg 1.804mg Seeds, sunflower seed kernels, oil roasted, without salt
Zinc 10.3mg 5.21mg Pumpkin seeds
Phosphorus 92mg 1139mg Seeds, sunflower seed kernels, oil roasted, without salt
Sodium 18mg 3mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin A 62IU 9IU Pumpkin seeds
Vitamin A 3µg 0µg Pumpkin seeds
Vitamin E 36.33mg Seeds, sunflower seed kernels, oil roasted, without salt
Manganese 0.496mg 2.08mg Seeds, sunflower seed kernels, oil roasted, without salt
Selenium 78.2µg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B1 0.034mg 0.32mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B2 0.052mg 0.28mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B3 0.286mg 4.13mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B5 0.056mg 6.942mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B6 0.037mg 0.792mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin K 3.1µg Seeds, sunflower seed kernels, oil roasted, without salt
Folate 9µg 234µg Seeds, sunflower seed kernels, oil roasted, without salt
Trans Fat 0.158g Pumpkin seeds
Choline 55.1mg Seeds, sunflower seed kernels, oil roasted, without salt
Saturated Fat 3.67g 7.068g Pumpkin seeds
Monounsaturated fat 6.032g 8.063g Seeds, sunflower seed kernels, oil roasted, without salt
Polyunsaturated fat 8.844g 34.294g Seeds, sunflower seed kernels, oil roasted, without salt
Tryptophan 0.326mg 0.306mg Pumpkin seeds
Threonine 0.683mg 0.817mg Seeds, sunflower seed kernels, oil roasted, without salt
Isoleucine 0.956mg 1.003mg Seeds, sunflower seed kernels, oil roasted, without salt
Leucine 1.572mg 1.461mg Pumpkin seeds
Lysine 1.386mg 0.825mg Pumpkin seeds
Methionine 0.417mg 0.435mg Seeds, sunflower seed kernels, oil roasted, without salt
Phenylalanine 0.924mg 1.029mg Seeds, sunflower seed kernels, oil roasted, without salt
Valine 1.491mg 1.158mg Pumpkin seeds
Histidine 0.515mg 0.556mg Seeds, sunflower seed kernels, oil roasted, without salt
Omega-3 - ALA 0.076g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Gamma-linoleic acid 0.006g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Eicosadienoic acid 0.005g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Linoleic acid 34.124g Seeds, sunflower seed kernels, oil roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Seeds, sunflower seed kernels, oil roasted, without salt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
136%
Seeds, sunflower seed kernels, oil roasted, without salt
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
225%
Seeds, sunflower seed kernels, oil roasted, without salt

Comparison summary

Which food contains less Sodium?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is cheaper (difference - $2.2)
Which food is richer in vitamins?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.11g)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 3.398g)
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.

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. Seeds, sunflower seed kernels, oil roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170564/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.