Pumpkin seeds vs. Star anise — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and star anise
- Pumpkin seeds have more zinc and magnesium; however, star anise is higher in iron, manganese, calcium, phosphorus, vitamin B6, vitamin B1, copper, and vitamin C.
- Star anise covers your daily iron needs 421% more than pumpkin seeds.
- Star anise contains 2 times less zinc than pumpkin seeds. Pumpkin seeds contain 10.3mg of zinc, while star anise contains 5.3mg.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, anise seed.
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.
| Contains more MagnesiumMagnesium | +54.1% |
| Contains more ZincZinc | +94.3% |
| Contains more CalciumCalcium | +1074.5% |
| Contains more PotassiumPotassium | +56.8% |
| Contains more IronIron | +1016.6% |
| Contains more CopperCopper | +31.9% |
| Contains more PhosphorusPhosphorus | +378.3% |
| Contains less SodiumSodium | -11.1% |
| Contains more ManganeseManganese | +363.7% |
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.
| Contains more Vitamin CVitamin C | +6900% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +457.7% |
| Contains more Vitamin B3Vitamin B3 | +969.9% |
| Contains more Vitamin B5Vitamin B5 | +1323.2% |
| Contains more Vitamin B6Vitamin B6 | +1656.8% |
| Contains more FolateFolate | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 3.31mg | 36.96mg | 421% |
| Manganese | 0.496mg | 2.3mg | 78% |
| Calcium | 55mg | 646mg | 59% |
| Phosphorus | 92mg | 440mg | 50% |
| Vitamin B6 | 0.037mg | 0.65mg | 47% |
| Zinc | 10.3mg | 5.3mg | 45% |
| Polyunsaturated fat | 8.844g | 3.15g | 38% |
| Vitamin B1 | 0.034mg | 0.34mg | 26% |
| Copper | 0.69mg | 0.91mg | 24% |
| Vitamin C | 0.3mg | 21mg | 23% |
| Magnesium | 262mg | 170mg | 22% |
| Vitamin B2 | 0.052mg | 0.29mg | 18% |
| Vitamin B3 | 0.286mg | 3.06mg | 17% |
| Potassium | 919mg | 1441mg | 15% |
| Fiber | 18.4g | 14.6g | 15% |
| Vitamin B5 | 0.056mg | 0.797mg | 15% |
| Saturated fat | 3.67g | 0.586g | 14% |
| Monounsaturated fat | 6.032g | 9.78g | 9% |
| Selenium | 5µg | 9% | |
| Calories | 446kcal | 337kcal | 5% |
| Fats | 19.4g | 15.9g | 5% |
| Protein | 18.55g | 17.6g | 2% |
| Vitamin A | 3µg | 16µg | 1% |
| Carbs | 53.75g | 50.02g | 1% |
| Net carbs | 35.35g | 35.42g | N/A |
| Sodium | 18mg | 16mg | 0% |
| Folate | 9µg | 10µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
17.6 g
Fats:
15.9 g
Carbs:
50.02 g
Water:
9.54 g
Other:
6.94 g
| Contains more FatsFats | +22% |
| Contains more WaterWater | +112% |
| Contains more OtherOther | +82.6% |
~equal in
Protein
~17.6g
~equal in
Carbs
~50.02g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.586 g
Monounsaturated fat:
Mono. Fat
9.78 g
Polyunsaturated fat:
Poly. Fat
3.15 g
| Contains more Poly. FatPolyunsaturated fat | +180.8% |
| Contains less Sat. FatSaturated fat | -84% |
| Contains more Mono. FatMonounsaturated fat | +62.1% |
