Pumpkin seeds vs. Sugar — In-Depth Nutrition Comparison
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How are pumpkin seeds and sugar different?
- Pumpkin seeds are higher than sugar in zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium.
- Pumpkin seeds cover your daily need for zinc, 94% more than sugar.
- Sugar is lower in saturated fat.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Sugars, granulated types were used in this article.
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 | +∞% |
| Contains more CalciumCalcium | +5400% |
| Contains more PotassiumPotassium | +45850% |
| Contains more IronIron | +6520% |
| Contains more CopperCopper | +9757.1% |
| Contains more ZincZinc | +102900% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +12300% |
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +173.7% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
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:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +22400% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +86% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.01mg | 94% |
| Copper | 0.69mg | 0.007mg | 76% |
| Fiber | 18.4g | 0g | 74% |
| Magnesium | 262mg | 0mg | 62% |
| Polyunsaturated fat | 8.844g | 0g | 59% |
| Iron | 3.31mg | 0.05mg | 41% |
| Protein | 18.55g | 0g | 37% |
| Fats | 19.4g | 0g | 30% |
| Potassium | 919mg | 2mg | 27% |
| Manganese | 0.496mg | 0.004mg | 21% |
| Saturated fat | 3.67g | 0g | 17% |
| Monounsaturated fat | 6.032g | 0g | 15% |
| Carbs | 53.75g | 99.98g | 15% |
| Phosphorus | 92mg | 0mg | 13% |
| Calcium | 55mg | 1mg | 5% |
| Vitamin B1 | 0.034mg | 0mg | 3% |
| Calories | 446kcal | 387kcal | 3% |
| Vitamin B6 | 0.037mg | 0mg | 3% |
| Vitamin B2 | 0.052mg | 0.019mg | 3% |
| Folate | 9µg | 0µg | 2% |
| Vitamin B3 | 0.286mg | 0mg | 2% |
| Selenium | 0.6µg | 1% | |
| Vitamin B5 | 0.056mg | 0mg | 1% |
| Sodium | 18mg | 1mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 99.98g | N/A |
| Sugar | 99.8g | N/A | |
| Vitamin A | 3µg | 0µg | 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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
0%
Minerals Daily Need Coverage Score
103%
1%
Comparison summary
Which food contains less Sodium?
Sugar contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Sugar is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Sugar is lower in glycemic index (difference - 65)
Which food is cheaper?
Sugar is cheaper (difference - $2.1)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 99.8g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)