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Pumpkin seeds vs. Paprika — In-Depth Nutrition Comparison

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Differences between Pumpkin seeds and Paprika

  • Pumpkin seeds have more Zinc, while Paprika have more Vitamin A, Iron, Vitamin B6, Vitamin B2, Fiber, Vitamin B3, Vitamin B5, Manganese, and Potassium.
  • Paprika's daily need coverage for Vitamin A is 273% higher.
  • Paprika contains 2 times less Zinc than Pumpkin seeds. Pumpkin seeds contain 10.3mg of Zinc, while Paprika contains 4.33mg.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Spices, paprika.

Infographic

Pumpkin seeds vs Paprika 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 127% 69% 201% 793% 238% 118% 135% 8.9% 207% 34%
Contains more MagnesiumMagnesium +47.2%
Contains more ZincZinc +137.9%
Contains less SodiumSodium -73.5%
Contains more CalciumCalcium +316.4%
Contains more PotassiumPotassium +148.1%
Contains more IronIron +538.7%
Contains more PhosphorusPhosphorus +241.3%
Contains more ManganeseManganese +220.6%
~equal in Copper ~0.713mg

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%
Paprika
11
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% 2955% 582% 0% 83% 284% 189% 151% 494% 0% 201% 37% 28%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +79341.9%
Contains more Vitamin B1Vitamin B1 +870.6%
Contains more Vitamin B2Vitamin B2 +2265.4%
Contains more Vitamin B3Vitamin B3 +3417.5%
Contains more Vitamin B5Vitamin B5 +4382.1%
Contains more Vitamin B6Vitamin B6 +5686.5%
Contains more FolateFolate +444.4%
~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
14% 13% 54% 11% 8%
Protein: 14.14 g
Fats: 12.89 g
Carbs: 53.99 g
Water: 11.24 g
Other: 7.74 g
Contains more ProteinProtein +31.2%
Contains more FatsFats +50.5%
Contains more WaterWater +149.8%
Contains more OtherOther +103.7%
~equal in Carbs ~53.99g

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
18% 15% 67%
Saturated Fat: Sat. Fat 2.14 g
Monounsaturated Fat: Mono. Fat 1.695 g
Polyunsaturated fat: Poly. Fat 7.766 g
Contains more Mono. FatMonounsaturated Fat +255.9%
Contains more Poly. FatPolyunsaturated fat +13.9%
Contains less Sat. FatSaturated Fat -41.7%

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 Paprika
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Paprika Opinion
Calories 446kcal 282kcal Pumpkin seeds
Protein 18.55g 14.14g Pumpkin seeds
Fats 19.4g 12.89g Pumpkin seeds
Vitamin C 0.3mg 0.9mg Paprika
Net carbs 35.35g 19.09g Pumpkin seeds
Carbs 53.75g 53.99g Paprika
Magnesium 262mg 178mg Pumpkin seeds
Calcium 55mg 229mg Paprika
Potassium 919mg 2280mg Paprika
Iron 3.31mg 21.14mg Paprika
Sugar 10.34g Pumpkin seeds
Fiber 18.4g 34.9g Paprika
Copper 0.69mg 0.713mg Paprika
Zinc 10.3mg 4.33mg Pumpkin seeds
Phosphorus 92mg 314mg Paprika
Sodium 18mg 68mg Pumpkin seeds
Vitamin A 62IU 49254IU Paprika
Vitamin A 3µg 2463µg Paprika
Vitamin E 29.1mg Paprika
Manganese 0.496mg 1.59mg Paprika
Selenium 6.3µg Paprika
Vitamin B1 0.034mg 0.33mg Paprika
Vitamin B2 0.052mg 1.23mg Paprika
Vitamin B3 0.286mg 10.06mg Paprika
Vitamin B5 0.056mg 2.51mg Paprika
Vitamin B6 0.037mg 2.141mg Paprika
Vitamin K 80.3µg Paprika
Folate 9µg 49µg Paprika
Choline 51.5mg Paprika
Saturated Fat 3.67g 2.14g Paprika
Monounsaturated Fat 6.032g 1.695g Pumpkin seeds
Polyunsaturated fat 8.844g 7.766g Pumpkin seeds
Tryptophan 0.326mg 0.07mg Pumpkin seeds
Threonine 0.683mg 0.49mg Pumpkin seeds
Isoleucine 0.956mg 0.57mg Pumpkin seeds
Leucine 1.572mg 0.92mg Pumpkin seeds
Lysine 1.386mg 0.69mg Pumpkin seeds
Methionine 0.417mg 0.2mg Pumpkin seeds
Phenylalanine 0.924mg 0.61mg Pumpkin seeds
Valine 1.491mg 0.75mg Pumpkin seeds
Histidine 0.515mg 0.25mg Pumpkin seeds
Fructose 6.71g Paprika
Omega-3 - ALA 0.453g Paprika

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Paprika
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
385%
Paprika
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
193%
Paprika

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 50mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Paprika
Paprika is lower in Saturated Fat (difference - 1.53g)
Which food is lower in glycemic index?
Paprika
Paprika is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Paprika
Paprika is relatively richer in minerals
Which food is richer in vitamins?
Paprika
Paprika is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/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.