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.
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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 | +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% |
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 | +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% |
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:
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
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
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
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%
53%
Minerals Daily Need Coverage Score
103%
66%
Comparison summary
Which food is lower in Saturated fat?
Sun-dried tomato is lower in Saturated fat (difference - 1.777g)
Which food is lower in glycemic index?
Sun-dried tomato is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Sun-dried tomato is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 248mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.