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  6. Pumpkin seeds vs. Sweet and sour

Pumpkin seeds vs. Sweet and sour — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and sweet and sour

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and phosphorus, while sweet, and sour has more manganese.
  • Pumpkin seeds cover your daily need for zinc, 93% more than sweet and sour.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sauce, sweet, and sour, ready-to-serve.

Infographic

Pumpkin seeds vs Sweet and sour 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.
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 5.7% 3% 8.7% 7.9% 26% 2.5% 3% 48% 99% 2.2%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +828.3%
Contains more IronIron +1476.2%
Contains more CopperCopper +773.4%
Contains more ZincZinc +11344.4%
Contains more PhosphorusPhosphorus +1214.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +53.4%

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.
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 29% 0.33% 0.2% 0% 12% 4.4% 3.5% 5.6% 12% 0% 0.5% 6% 1.3%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B3Vitamin B3 +52.9%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +2800%
Contains more Vitamin B1Vitamin B1 +41.2%
Contains more Vitamin B5Vitamin B5 +66.1%
Contains more Vitamin B6Vitamin B6 +43.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sweet and sour DV% diff.
Zinc 10.3mg 0.09mg 93%
Fiber 18.4g 0.1g 73%
Copper 0.69mg 0.079mg 68%
Magnesium 262mg 8mg 60%
Polyunsaturated fat 8.844g 0g 59%
Iron 3.31mg 0.21mg 39%
Protein 18.55g 0.27g 37%
Fats 19.4g 0.02g 30%
Potassium 919mg 99mg 24%
Saturated fat 3.67g 0g 17%
Sodium 18mg 371mg 15%
Calories 446kcal 150kcal 15%
Monounsaturated fat 6.032g 0g 15%
Manganese 0.496mg 0.761mg 12%
Phosphorus 92mg 7mg 12%
Vitamin C 0.3mg 8.7mg 9%
Calcium 55mg 10mg 5%
Carbs 53.75g 38.22g 5%
Vitamin B2 0.052mg 0.019mg 3%
Vitamin B6 0.037mg 0.053mg 1%
Vitamin B5 0.056mg 0.093mg 1%
Vitamin B1 0.034mg 0.048mg 1%
Vitamin B3 0.286mg 0.187mg 1%
Selenium 0.4µg 1%
Net carbs 35.35g 38.12g N/A
Sugar 18.75g N/A
Vitamin E 0.01mg 0%
Vitamin A 3µg 1µg 0%
Vitamin K 0.2µg 0%
Folate 9µg 8µg 0%
Choline 2.4mg 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
38% 60%
Protein: 0.27 g
Fats: 0.02 g
Carbs: 38.22 g
Water: 60.27 g
Other: 1.22 g
Contains more ProteinProtein +6770.4%
Contains more FatsFats +96900%
Contains more CarbsCarbs +40.6%
Contains more OtherOther +211.5%
Contains more WaterWater +1239.3%

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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. Sweet and sour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174066/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.