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  6. Pumpkin seeds vs. Shallot

Pumpkin seeds vs. Shallot — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and shallot

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, shallot is richer in vitamin B6 and vitamin C.
  • Pumpkin seeds cover your daily zinc needs 90% more than shallot.
  • Shallot has 216 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while shallot has 0.017g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Shallots, raw.

Infographic

Pumpkin seeds vs Shallot 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 15% 11% 29% 45% 29% 11% 26% 1.6% 38% 6.5%
Contains more MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +175.1%
Contains more IronIron +175.8%
Contains more CopperCopper +684.1%
Contains more ZincZinc +2475%
Contains more PhosphorusPhosphorus +53.3%
Contains more ManganeseManganese +69.9%
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 27% 0% 0.8% 0% 15% 4.6% 3.8% 17% 80% 0% 2% 26% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin CVitamin C +2566.7%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B5Vitamin B5 +417.9%
Contains more Vitamin B6Vitamin B6 +832.4%
Contains more FolateFolate +277.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Shallot DV% diff.
Zinc 10.3mg 0.4mg 90%
Copper 0.69mg 0.088mg 67%
Fiber 18.4g 3.2g 61%
Polyunsaturated fat 8.844g 0.039g 59%
Magnesium 262mg 21mg 57%
Protein 18.55g 2.5g 32%
Fats 19.4g 0.1g 30%
Iron 3.31mg 1.2mg 26%
Vitamin B6 0.037mg 0.345mg 24%
Calories 446kcal 72kcal 19%
Saturated fat 3.67g 0.017g 17%
Potassium 919mg 334mg 17%
Monounsaturated fat 6.032g 0.014g 15%
Carbs 53.75g 16.8g 12%
Vitamin C 0.3mg 8mg 9%
Manganese 0.496mg 0.292mg 9%
Folate 9µg 34µg 6%
Phosphorus 92mg 60mg 5%
Vitamin B5 0.056mg 0.29mg 5%
Choline 11.3mg 2%
Vitamin B1 0.034mg 0.06mg 2%
Vitamin B2 0.052mg 0.02mg 2%
Calcium 55mg 37mg 2%
Selenium 1.2µg 2%
Vitamin B3 0.286mg 0.2mg 1%
Vitamin K 0.8µg 1%
Net carbs 35.35g 13.6g N/A
Sugar 7.87g N/A
Sodium 18mg 12mg 0%
Vitamin A 3µg 0µg 0%
Vitamin E 0.04mg 0%
Tryptophan 0.326mg 0.028mg 0%
Threonine 0.683mg 0.098mg 0%
Isoleucine 0.956mg 0.106mg 0%
Leucine 1.572mg 0.149mg 0%
Lysine 1.386mg 0.125mg 0%
Methionine 0.417mg 0.027mg 0%
Phenylalanine 0.924mg 0.081mg 0%
Valine 1.491mg 0.11mg 0%
Histidine 0.515mg 0.043mg 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
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more ProteinProtein +642%
Contains more FatsFats +19300%
Contains more CarbsCarbs +219.9%
Contains more OtherOther +375%
Contains more WaterWater +1673.3%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.039 g
Contains more Mono. FatMonounsaturated fat +42985.7%
Contains more Poly. FatPolyunsaturated fat +22576.9%
Contains less Sat. FatSaturated fat -99.5%

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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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.