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  6. Pumpkin seeds vs. Taro

Pumpkin seeds vs. Taro — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and taro

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and monounsaturated fat, while taro has more vitamin B6 and vitamin B1.
  • Pumpkin seeds' daily need coverage for zinc is 92% higher.
  • Taro contains 377 times less monounsaturated fat than pumpkin seeds. Pumpkin seeds contain 6.032g of monounsaturated fat, while taro contains 0.016g.
  • The amount of saturated fat in taro is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Taro, raw.

Infographic

Pumpkin seeds vs Taro 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%
Taro
Taro
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 13% 52% 21% 57% 6.3% 36% 1.4% 50% 3.8%
Contains more MagnesiumMagnesium +693.9%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +55.5%
Contains more IronIron +501.8%
Contains more CopperCopper +301.2%
Contains more ZincZinc +4378.3%
Contains more ManganeseManganese +29.5%
Contains less SodiumSodium -38.9%
~equal in Phosphorus ~84mg

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%
Taro
Taro
10
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 15% 1.3% 48% 0% 24% 5.8% 11% 18% 65% 0% 2.5% 17% 9.4%
Contains more Vitamin B2Vitamin B2 +108%
Contains more Vitamin CVitamin C +1400%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +179.4%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +441.1%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more FolateFolate +144.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Taro DV% diff.
Zinc 10.3mg 0.23mg 92%
Polyunsaturated fat 8.844g 0.083g 58%
Copper 0.69mg 0.172mg 58%
Fiber 18.4g 4.1g 57%
Magnesium 262mg 33mg 55%
Iron 3.31mg 0.55mg 35%
Protein 18.55g 1.5g 34%
Fats 19.4g 0.2g 30%
Vitamin B6 0.037mg 0.283mg 19%
Calories 446kcal 112kcal 17%
Saturated fat 3.67g 0.041g 16%
Vitamin E 2.38mg 16%
Monounsaturated fat 6.032g 0.016g 15%
Potassium 919mg 591mg 10%
Carbs 53.75g 26.46g 9%
Vitamin B5 0.056mg 0.303mg 5%
Manganese 0.496mg 0.383mg 5%
Vitamin B1 0.034mg 0.095mg 5%
Vitamin C 0.3mg 4.5mg 5%
Folate 9µg 22µg 3%
Choline 17.3mg 3%
Vitamin B2 0.052mg 0.025mg 2%
Vitamin B3 0.286mg 0.6mg 2%
Phosphorus 92mg 84mg 1%
Vitamin K 1µg 1%
Calcium 55mg 43mg 1%
Selenium 0.7µg 1%
Net carbs 35.35g 22.36g N/A
Sugar 0.4g N/A
Sodium 18mg 11mg 0%
Vitamin A 3µg 4µg 0%
Tryptophan 0.326mg 0.023mg 0%
Threonine 0.683mg 0.069mg 0%
Isoleucine 0.956mg 0.054mg 0%
Leucine 1.572mg 0.111mg 0%
Lysine 1.386mg 0.067mg 0%
Methionine 0.417mg 0.02mg 0%
Phenylalanine 0.924mg 0.082mg 0%
Valine 1.491mg 0.082mg 0%
Histidine 0.515mg 0.034mg 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
Taro
Taro
1
26% 71%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 26.46 g
Water: 70.64 g
Other: 1.2 g
Contains more ProteinProtein +1136.7%
Contains more FatsFats +9600%
Contains more CarbsCarbs +103.1%
Contains more OtherOther +216.7%
Contains more WaterWater +1469.8%

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
Taro
Taro
1
29% 11% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.083 g
Contains more Mono. FatMonounsaturated fat +37600%
Contains more Poly. FatPolyunsaturated fat +10555.4%
Contains less Sat. FatSaturated fat -98.9%

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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. Taro - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169308/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.