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  6. Pumpkin seeds vs. Maple syrup

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

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What are the main differences between pumpkin seeds and maple syrup?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and phosphorus, yet maple syrup is richer in manganese and vitamin B2.
  • Maple syrup's daily need coverage for manganese is 105% higher.
  • Maple syrup contains less saturated fat.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Syrups, maple types in this comparison.

Infographic

Pumpkin seeds vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +1147.6%
Contains more PotassiumPotassium +333.5%
Contains more IronIron +2909.1%
Contains more CopperCopper +3733.3%
Contains more ZincZinc +600.7%
Contains more PhosphorusPhosphorus +4500%
Contains more CalciumCalcium +85.5%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +486.3%

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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +253.1%
Contains more Vitamin B5Vitamin B5 +55.6%
Contains more Vitamin B6Vitamin B6 +1750%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +94.1%
Contains more Vitamin B2Vitamin B2 +2342.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Maple syrup DV% diff.
Manganese 0.496mg 2.908mg 105%
Vitamin B2 0.052mg 1.27mg 94%
Zinc 10.3mg 1.47mg 80%
Copper 0.69mg 0.018mg 75%
Fiber 18.4g 0g 74%
Polyunsaturated fat 8.844g 0.017g 59%
Magnesium 262mg 21mg 57%
Iron 3.31mg 0.11mg 40%
Protein 18.55g 0.04g 37%
Fats 19.4g 0.06g 30%
Potassium 919mg 212mg 21%
Saturated fat 3.67g 0.007g 17%
Monounsaturated fat 6.032g 0.011g 15%
Phosphorus 92mg 2mg 13%
Calories 446kcal 260kcal 9%
Calcium 55mg 102mg 5%
Carbs 53.75g 67.04g 4%
Vitamin B6 0.037mg 0.002mg 3%
Vitamin B1 0.034mg 0.066mg 3%
Folate 9µg 0µg 2%
Selenium 0.6µg 1%
Fructose 0.52g 1%
Vitamin B3 0.286mg 0.081mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 67.04g N/A
Sugar 60.46g N/A
Sodium 18mg 12mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.056mg 0.036mg 0%
Choline 1.6mg 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
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +46275%
Contains more FatsFats +32233.3%
Contains more OtherOther +708.5%
Contains more CarbsCarbs +24.7%
Contains more WaterWater +619.8%

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
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated fat +54736.4%
Contains more Poly. FatPolyunsaturated fat +51923.5%
Contains less Sat. FatSaturated fat -99.8%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.