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  6. Pumpkin seed vs. Table salt

Pumpkin seed vs. Table salt — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Table salt

  • The amount of Zinc, Fiber, Copper, Magnesium, Iron, Potassium, Manganese, and Phosphorus in Pumpkin seed is higher than in Table salt.
  • Table salt covers your daily Sodium needs 1684% more than Pumpkin seed.
  • Table salt contains less Saturated Fat.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Salt, table.

Infographic

Pumpkin seed vs Table salt 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.
Pumpkin seed
Pumpkin seed
9
:
1
Table salt
Table salt
Contains more Calcium +129.2%
Contains more Iron +903%
Contains more Magnesium +26100%
Contains more Phosphorus +∞%
Contains more Potassium +11387.5%
Contains less Sodium -100%
Contains more Zinc +10200%
Contains more Copper +2200%
Contains more Manganese +396%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Table salt
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 13% 1% 0% 1% 5056% 3% 10% 14% 1%
Contains more Calcium +129.2%
Contains more Iron +903%
Contains more Magnesium +26100%
Contains more Phosphorus +∞%
Contains more Potassium +11387.5%
Contains less Sodium -100%
Contains more Zinc +10200%
Contains more Copper +2200%
Contains more Manganese +396%

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.
Pumpkin seed
Pumpkin seed
8
:
2
Table salt
Table salt
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Table salt
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Table salt
Table salt
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +2150%
Contains more Other +2526.3%
Pumpkin seed
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
Table salt
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more Protein +∞%
Contains more Fats +∞%
Contains more Carbs +∞%
Contains more Water +2150%
Contains more Other +2526.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Table salt
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Table salt Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 0g Pumpkin seed
Fats 19.4g 0g Pumpkin seed
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 0kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 24mg Pumpkin seed
Iron 3.31mg 0.33mg Pumpkin seed
Magnesium 262mg 1mg Pumpkin seed
Phosphorus 92mg 0mg Pumpkin seed
Potassium 919mg 8mg Pumpkin seed
Sodium 18mg 38758mg Pumpkin seed
Zinc 10.3mg 0.1mg Pumpkin seed
Copper 0.69mg 0.03mg Pumpkin seed
Manganese 0.496mg 0.1mg Pumpkin seed
Selenium 0.1µg Table salt
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0mg Pumpkin seed
Vitamin B2 0.052mg 0mg Pumpkin seed
Vitamin B3 0.286mg 0mg Pumpkin seed
Vitamin B5 0.056mg 0mg Pumpkin seed
Vitamin B6 0.037mg 0mg Pumpkin seed
Folate 9µg 0µg Pumpkin seed
Tryptophan 0.326mg 0mg Pumpkin seed
Threonine 0.683mg 0mg Pumpkin seed
Isoleucine 0.956mg 0mg Pumpkin seed
Leucine 1.572mg 0mg Pumpkin seed
Lysine 1.386mg 0mg Pumpkin seed
Methionine 0.417mg 0mg Pumpkin seed
Phenylalanine 0.924mg 0mg Pumpkin seed
Valine 1.491mg 0mg Pumpkin seed
Histidine 0.515mg 0mg Pumpkin seed
Saturated Fat 3.67g 0g Table salt
Monounsaturated Fat 6.032g 0g Pumpkin seed
Polyunsaturated fat 8.844g 0g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Table salt
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seed
0%
Table salt
Minerals Daily Need Coverage Score
103%
Pumpkin seed
510%
Table salt

Comparison summary

Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 3.67g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $2.1)
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 38740mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.