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Pumpkin seeds vs. — In-Depth Nutrition Comparison
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Pumpkin seeds vs. — In-Depth Nutrition Comparison

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    Infographic

    Pumpkin seeds vs 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%
    1
    Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
    Contains more MagnesiumMagnesium +∞%
    Contains more CalciumCalcium +∞%
    Contains more PotassiumPotassium +∞%
    Contains more IronIron +∞%
    Contains more CopperCopper +∞%
    Contains more ZincZinc +∞%
    Contains more PhosphorusPhosphorus +∞%
    Contains more ManganeseManganese +∞%
    ~equal in Selenium ~µg

    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%
    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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
    Contains more Vitamin CVitamin C +∞%
    Contains more Vitamin AVitamin A +∞%
    Contains more Vitamin B1Vitamin B1 +∞%
    Contains more Vitamin B2Vitamin B2 +∞%
    Contains more Vitamin B3Vitamin B3 +∞%
    Contains more Vitamin B5Vitamin B5 +∞%
    Contains more Vitamin B6Vitamin B6 +∞%
    Contains more FolateFolate +∞%
    ~equal in Vitamin E ~mg
    ~equal in Vitamin D ~µg
    ~equal in Vitamin B12 ~µg
    ~equal in Vitamin K ~µg
    ~equal in Choline ~mg

    All nutrients comparison - raw data values

    Nutrient Pumpkin seeds DV% diff.
    Zinc 10.3mg 94%
    Copper 0.69mg 77%
    Fiber 18.4g 74%
    Magnesium 262mg 62%
    Polyunsaturated fat 8.844g 59%
    Iron 3.31mg 41%
    Protein 18.55g 37%
    Fats 19.4g 30%
    Potassium 919mg 27%
    Manganese 0.496mg 22%
    Calories 446kcal 22%
    Carbs 53.75g 18%
    Saturated fat 3.67g 17%
    Monounsaturated fat 6.032g 15%
    Phosphorus 92mg 13%
    Calcium 55mg 6%
    Vitamin B2 0.052mg 4%
    Vitamin B6 0.037mg 3%
    Vitamin B1 0.034mg 3%
    Vitamin B3 0.286mg 2%
    Folate 9µg 2%
    Vitamin B5 0.056mg 1%
    Sodium 18mg 1%
    Vitamin C 0.3mg 0%
    Net carbs 35.35g N/A
    Vitamin A 3µg 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%

    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
    0
    Contains more ProteinProtein +∞%
    Contains more FatsFats +∞%
    Contains more CarbsCarbs +∞%
    Contains more WaterWater +∞%
    Contains more OtherOther +∞%

    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

    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.