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  6. Pumpkin seeds vs. Sun-dried tomato

Pumpkin seeds vs. Sun-dried tomato — In-Depth Nutrition Comparison

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How are pumpkin seeds and sun-dried tomato different?

  • Pumpkin seeds are higher in zinc, fiber, magnesium, and copper; however, sun-dried tomato is richer in vitamin C, vitamin B2, vitamin A, vitamin B6, vitamin B3, and potassium.
  • Daily need coverage for vitamin C for sun-dried tomato is 113% higher.
  • Pumpkin seeds contain 13 times more zinc than sun-dried tomato. While pumpkin seeds contain 10.3mg of zinc, sun-dried tomato contains only 0.78mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tomatoes, sun-dried, packed in oil, drained are the varieties used in this article.

Infographic

Pumpkin seeds vs Sun-dried tomato 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 58% 14% 138% 101% 158% 21% 60% 35% 61% 16%
Contains more MagnesiumMagnesium +223.5%
Contains more CalciumCalcium +17%
Contains more IronIron +23.5%
Contains more CopperCopper +45.9%
Contains more ZincZinc +1220.5%
Contains less SodiumSodium -93.2%
Contains more PotassiumPotassium +70.3%
Contains more PhosphorusPhosphorus +51.1%
~equal in Manganese ~0.466mg

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 339% 21% 0% 0% 48% 88% 68% 29% 74% 0% 0% 17% 0%
Contains more Vitamin CVitamin C +33833.3%
Contains more Vitamin AVitamin A +2033.3%
Contains more Vitamin B1Vitamin B1 +467.6%
Contains more Vitamin B2Vitamin B2 +636.5%
Contains more Vitamin B3Vitamin B3 +1169.2%
Contains more Vitamin B5Vitamin B5 +755.4%
Contains more Vitamin B6Vitamin B6 +762.2%
Contains more FolateFolate +155.6%
~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 Sun-dried tomato DV% diff.
Vitamin C 0.3mg 101.8mg 113%
Zinc 10.3mg 0.78mg 87%
Fiber 18.4g 5.8g 50%
Polyunsaturated fat 8.844g 2.06g 45%
Magnesium 262mg 81mg 43%
Protein 18.55g 5.06g 27%
Vitamin B2 0.052mg 0.383mg 25%
Copper 0.69mg 0.473mg 24%
Vitamin B6 0.037mg 0.319mg 22%
Vitamin B3 0.286mg 3.63mg 21%
Potassium 919mg 1565mg 19%
Vitamin B1 0.034mg 0.193mg 13%
Calories 446kcal 213kcal 12%
Sodium 18mg 266mg 11%
Carbs 53.75g 23.33g 10%
Saturated fat 3.67g 1.893g 8%
Fats 19.4g 14.08g 8%
Iron 3.31mg 2.68mg 8%
Vitamin B5 0.056mg 0.479mg 8%
Monounsaturated fat 6.032g 8.663g 7%
Phosphorus 92mg 139mg 7%
Vitamin A 3µg 64µg 7%
Selenium 3µg 5%
Folate 9µg 23µg 4%
Calcium 55mg 47mg 1%
Manganese 0.496mg 0.466mg 1%
Net carbs 35.35g 17.53g N/A
Tryptophan 0.326mg 0.037mg 0%
Threonine 0.683mg 0.128mg 0%
Isoleucine 0.956mg 0.121mg 0%
Leucine 1.572mg 0.185mg 0%
Lysine 1.386mg 0.186mg 0%
Methionine 0.417mg 0.044mg 0%
Phenylalanine 0.924mg 0.131mg 0%
Valine 1.491mg 0.13mg 0%
Histidine 0.515mg 0.077mg 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% 14% 23% 54% 4%
Protein: 5.06 g
Fats: 14.08 g
Carbs: 23.33 g
Water: 53.83 g
Other: 3.7 g
Contains more ProteinProtein +266.6%
Contains more FatsFats +37.8%
Contains more CarbsCarbs +130.4%
Contains more WaterWater +1096.2%
~equal in Other ~3.7g

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
15% 69% 16%
Saturated fat: Sat. Fat 1.893 g
Monounsaturated fat: Mono. Fat 8.663 g
Polyunsaturated fat: Poly. Fat 2.06 g
Contains more Poly. FatPolyunsaturated fat +329.3%
Contains less Sat. FatSaturated fat -48.4%
Contains more Mono. FatMonounsaturated fat +43.6%

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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. Sun-dried tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169384/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.