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  6. Pumpkin seeds vs. Soft serve

Pumpkin seeds vs. Soft serve — In-Depth Nutrition Comparison

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How are pumpkin seeds and soft serve different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, soft serve is richer in vitamin B12.
  • Daily need coverage for zinc for pumpkin seeds is 89% higher.
  • Pumpkin seeds contain 99 times more manganese than soft serve. While pumpkin seeds contain 0.496mg of manganese, soft serve contains only 0.005mg.
  • Pumpkin seeds have less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Ice cream, soft serve, chocolate are the varieties used in this article.

Infographic

Pumpkin seeds vs Soft serve 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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +2083.3%
Contains more PotassiumPotassium +419.2%
Contains more IronIron +1476.2%
Contains more CopperCopper +2200%
Contains more ZincZinc +1880.8%
Contains less SodiumSodium -70.5%
Contains more ManganeseManganese +9820%
Contains more CalciumCalcium +138.2%
Contains more PhosphorusPhosphorus +26.1%

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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B3Vitamin B3 +201.1%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +5300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +44.1%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B5Vitamin B5 +803.6%
Contains more Vitamin B6Vitamin B6 +29.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Soft serve DV% diff.
Zinc 10.3mg 0.52mg 89%
Copper 0.69mg 0.03mg 73%
Fiber 18.4g 0.7g 71%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.46g 56%
Iron 3.31mg 0.21mg 39%
Cholesterol 0mg 91mg 30%
Protein 18.55g 4.1g 29%
Potassium 919mg 177mg 22%
Manganese 0.496mg 0.005mg 21%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 3µg 162µg 18%
Saturated fat 3.67g 7.46g 17%
Carbs 53.75g 22.2g 11%
Calories 446kcal 222kcal 11%
Fats 19.4g 13g 10%
Vitamin B2 0.052mg 0.182mg 10%
Vitamin B5 0.056mg 0.506mg 9%
Calcium 55mg 131mg 8%
Monounsaturated fat 6.032g 3.49g 6%
Choline 26mg 5%
Selenium 3µg 5%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Vitamin E 0.61mg 4%
Phosphorus 92mg 116mg 3%
Sodium 18mg 61mg 2%
Vitamin C 0.3mg 0.8mg 1%
Vitamin B1 0.034mg 0.049mg 1%
Caffeine 2mg 1%
Vitamin K 0.9µg 1%
Vitamin B6 0.037mg 0.048mg 1%
Vitamin B3 0.286mg 0.095mg 1%
Net carbs 35.35g 21.5g N/A
Sugar 21.16g N/A
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.048mg 0%
Threonine 0.683mg 0.169mg 0%
Isoleucine 0.956mg 0.215mg 0%
Leucine 1.572mg 0.353mg 0%
Lysine 1.386mg 0.296mg 0%
Methionine 0.417mg 0.091mg 0%
Phenylalanine 0.924mg 0.176mg 0%
Valine 1.491mg 0.241mg 0%
Histidine 0.515mg 0.099mg 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
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more ProteinProtein +352.4%
Contains more FatsFats +49.2%
Contains more CarbsCarbs +142.1%
Contains more OtherOther +322.2%
Contains more WaterWater +1228.9%

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
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -50.8%
Contains more Mono. FatMonounsaturated fat +72.8%
Contains more Poly. FatPolyunsaturated fat +1822.6%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.