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  6. Pumpkin seeds vs. Garlic powder

Pumpkin seeds vs. Garlic powder — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and garlic powder

  • Pumpkin seeds have more zinc, magnesium, fiber, and copper, while garlic powder has more vitamin B6, phosphorus, vitamin B1, iron, and manganese.
  • Garlic powder covers your daily need for vitamin B6, 124% more than pumpkin seeds.
  • Pumpkin seeds contain 15 times more saturated fat than garlic powder. While pumpkin seeds contain 3.67g of saturated fat, garlic powder contains only 0.249g.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, garlic powder.

Infographic

Pumpkin seeds vs Garlic powder 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +240.3%
Contains more CopperCopper +29.5%
Contains more ZincZinc +244.5%
Contains less SodiumSodium -70%
Contains more CalciumCalcium +43.6%
Contains more PotassiumPotassium +29.8%
Contains more IronIron +70.7%
Contains more PhosphorusPhosphorus +350%
Contains more ManganeseManganese +97.4%

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% 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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin B1Vitamin B1 +1179.4%
Contains more Vitamin B2Vitamin B2 +171.2%
Contains more Vitamin B3Vitamin B3 +178.3%
Contains more Vitamin B5Vitamin B5 +1226.8%
Contains more Vitamin B6Vitamin B6 +4370.3%
Contains more FolateFolate +422.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Garlic powder DV% diff.
Vitamin B6 0.037mg 1.654mg 124%
Zinc 10.3mg 2.99mg 66%
Polyunsaturated fat 8.844g 0.178g 58%
Phosphorus 92mg 414mg 46%
Magnesium 262mg 77mg 44%
Selenium 23.9µg 43%
Fiber 18.4g 9g 38%
Vitamin B1 0.034mg 0.435mg 33%
Iron 3.31mg 5.65mg 29%
Fats 19.4g 0.73g 29%
Manganese 0.496mg 0.979mg 21%
Copper 0.69mg 0.533mg 17%
Saturated fat 3.67g 0.249g 16%
Monounsaturated fat 6.032g 0.115g 15%
Vitamin B5 0.056mg 0.743mg 14%
Choline 67.5mg 12%
Folate 9µg 47µg 10%
Potassium 919mg 1193mg 8%
Vitamin B2 0.052mg 0.141mg 7%
Calories 446kcal 331kcal 6%
Carbs 53.75g 72.73g 6%
Vitamin E 0.67mg 4%
Protein 18.55g 16.55g 4%
Vitamin B3 0.286mg 0.796mg 3%
Sodium 18mg 60mg 2%
Calcium 55mg 79mg 2%
Vitamin C 0.3mg 1.2mg 1%
Net carbs 35.35g 63.73g N/A
Sugar 2.43g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.326mg 0.121mg 0%
Threonine 0.683mg 0.374mg 0%
Isoleucine 0.956mg 0.414mg 0%
Leucine 1.572mg 0.728mg 0%
Lysine 1.386mg 0.768mg 0%
Methionine 0.417mg 0.111mg 0%
Phenylalanine 0.924mg 0.525mg 0%
Valine 1.491mg 0.667mg 0%
Histidine 0.515mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more ProteinProtein +12.1%
Contains more FatsFats +2557.5%
Contains more CarbsCarbs +35.3%
Contains more WaterWater +43.3%
~equal in Other ~3.54g

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +5145.2%
Contains more Poly. FatPolyunsaturated fat +4868.5%
Contains less Sat. FatSaturated fat -93.2%

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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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.