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  6. Pumpkin seeds vs. Succotash

Pumpkin seeds vs. Succotash — In-Depth Nutrition Comparison

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How are pumpkin seeds and succotash different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium, while succotash is higher in vitamin C, vitamin B1, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 88% more than succotash.
  • Pumpkin seeds contain 19 times more saturated fat than succotash. Pumpkin seeds contain 3.67g of saturated fat, while succotash contains 0.19g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Succotash, (corn and limas), raw types were used in this article.

Infographic

Pumpkin seeds vs Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +445.8%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +149.1%
Contains more IronIron +80.9%
Contains more CopperCopper +271%
Contains more ZincZinc +1588.5%
Contains more PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +38.7%

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.
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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin CVitamin C +4933.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +511.8%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B3Vitamin B3 +454.9%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +344.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Succotash DV% diff.
Zinc 10.3mg 0.61mg 88%
Fiber 18.4g 3.8g 58%
Polyunsaturated fat 8.844g 0.489g 56%
Copper 0.69mg 0.186mg 56%
Magnesium 262mg 48mg 51%
Fats 19.4g 1.02g 28%
Protein 18.55g 5.03g 27%
Iron 3.31mg 1.83mg 19%
Calories 446kcal 99kcal 17%
Vitamin C 0.3mg 15.1mg 16%
Saturated fat 3.67g 0.19g 16%
Potassium 919mg 369mg 16%
Monounsaturated fat 6.032g 0.198g 15%
Vitamin B1 0.034mg 0.208mg 15%
Carbs 53.75g 19.59g 11%
Folate 9µg 40µg 8%
Manganese 0.496mg 0.688mg 8%
Vitamin B3 0.286mg 1.587mg 8%
Vitamin B6 0.037mg 0.13mg 7%
Calcium 55mg 18mg 4%
Phosphorus 92mg 113mg 3%
Vitamin B2 0.052mg 0.082mg 2%
Vitamin A 3µg 15µg 1%
Sodium 18mg 4mg 1%
Vitamin B5 0.056mg 0.128mg 1%
Selenium 0.6µg 1%
Net carbs 35.35g 15.79g N/A
Tryptophan 0.326mg 0.056mg 0%
Threonine 0.683mg 0.209mg 0%
Isoleucine 0.956mg 0.284mg 0%
Leucine 1.572mg 0.443mg 0%
Lysine 1.386mg 0.295mg 0%
Methionine 0.417mg 0.068mg 0%
Phenylalanine 0.924mg 0.243mg 0%
Valine 1.491mg 0.306mg 0%
Histidine 0.515mg 0.16mg 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
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more ProteinProtein +268.8%
Contains more FatsFats +1802%
Contains more CarbsCarbs +174.4%
Contains more OtherOther +201.6%
Contains more WaterWater +1524.4%

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
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +2946.5%
Contains more Poly. FatPolyunsaturated fat +1708.6%
Contains less Sat. FatSaturated fat -94.8%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.