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  6. Pumpkin seeds vs. Strawberry

Pumpkin seeds vs. Strawberry — In-Depth Nutrition Comparison

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How are pumpkin seeds and strawberries different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and phosphorus; however, strawberries are richer in vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 92% higher.
  • Pumpkin seeds contain 245 times more saturated fat than strawberries. While pumpkin seeds contain 3.67g of saturated fat, strawberries contain only 0.015g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Strawberries, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Contains more MagnesiumMagnesium +1915.4%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +500.7%
Contains more IronIron +707.3%
Contains more CopperCopper +1337.5%
Contains more ZincZinc +7257.1%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +28.5%
Contains less SodiumSodium -94.4%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin CVitamin C +19500%
Contains more Vitamin B3Vitamin B3 +35%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +27%
Contains more FolateFolate +166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Strawberry DV% diff.
Zinc 10.3mg 0.14mg 92%
Copper 0.69mg 0.048mg 71%
Fiber 18.4g 2g 66%
Vitamin C 0.3mg 58.8mg 65%
Magnesium 262mg 13mg 59%
Polyunsaturated fat 8.844g 0.155g 58%
Protein 18.55g 0.67g 36%
Iron 3.31mg 0.41mg 36%
Fats 19.4g 0.3g 29%
Potassium 919mg 153mg 23%
Calories 446kcal 32kcal 21%
Saturated fat 3.67g 0.015g 17%
Monounsaturated fat 6.032g 0.043g 15%
Carbs 53.75g 7.68g 15%
Phosphorus 92mg 24mg 10%
Manganese 0.496mg 0.386mg 5%
Calcium 55mg 16mg 4%
Folate 9µg 24µg 4%
Fructose 2.44g 3%
Vitamin E 0.29mg 2%
Vitamin K 2.2µg 2%
Vitamin B2 0.052mg 0.022mg 2%
Selenium 0.4µg 1%
Choline 5.7mg 1%
Sodium 18mg 1mg 1%
Vitamin B1 0.034mg 0.024mg 1%
Vitamin B6 0.037mg 0.047mg 1%
Vitamin B5 0.056mg 0.125mg 1%
Vitamin B3 0.286mg 0.386mg 1%
Net carbs 35.35g 5.68g N/A
Sugar 4.89g N/A
Starch 0.04g 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.008mg 0%
Threonine 0.683mg 0.02mg 0%
Isoleucine 0.956mg 0.016mg 0%
Leucine 1.572mg 0.034mg 0%
Lysine 1.386mg 0.026mg 0%
Methionine 0.417mg 0.002mg 0%
Phenylalanine 0.924mg 0.019mg 0%
Valine 1.491mg 0.019mg 0%
Histidine 0.515mg 0.012mg 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
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Contains more ProteinProtein +2668.7%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +599.9%
Contains more OtherOther +850%
Contains more WaterWater +1921.1%

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
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 g
Contains more Mono. FatMonounsaturated fat +13927.9%
Contains more Poly. FatPolyunsaturated fat +5605.8%
Contains less Sat. FatSaturated fat -99.6%

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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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.