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Pumpkin seeds vs. Tarragon — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and tarragon

  • Pumpkin seeds have more zinc; however, tarragon has more iron, manganese, vitamin B6, calcium, vitamin B2, vitamin A, folate, potassium, and vitamin C.
  • Daily need coverage for iron for tarragon is 362% higher.
  • Tarragon has 3 times less zinc than pumpkin seeds. Pumpkin seeds have 10.3mg of zinc, while tarragon has 3.9mg.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, tarragon, dried.

Infographic

Pumpkin seeds vs Tarragon 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 248% 342% 266% 1211% 226% 106% 134% 8.1% 1039% 24%
Contains more ZincZinc +164.1%
Contains less SodiumSodium -71%
Contains more MagnesiumMagnesium +32.4%
Contains more CalciumCalcium +1970.9%
Contains more PotassiumPotassium +228.6%
Contains more IronIron +875.8%
Contains more PhosphorusPhosphorus +240.2%
Contains more ManganeseManganese +1506.3%
~equal in Copper ~0.677mg

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 167% 70% 0% 0% 63% 309% 168% 0% 556% 0% 0% 206% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +16566.7%
Contains more Vitamin AVitamin A +6900%
Contains more Vitamin B1Vitamin B1 +638.2%
Contains more Vitamin B2Vitamin B2 +2475%
Contains more Vitamin B3Vitamin B3 +3029.4%
Contains more Vitamin B6Vitamin B6 +6413.5%
Contains more FolateFolate +2944.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tarragon DV% diff.
Iron 3.31mg 32.3mg 362%
Manganese 0.496mg 7.967mg 325%
Vitamin B6 0.037mg 2.41mg 183%
Calcium 55mg 1139mg 108%
Vitamin B2 0.052mg 1.339mg 99%
Folate 9µg 274µg 66%
Potassium 919mg 3020mg 62%
Zinc 10.3mg 3.9mg 58%
Vitamin C 0.3mg 50mg 55%
Vitamin B3 0.286mg 8.95mg 54%
Fiber 18.4g 7.4g 44%
Polyunsaturated fat 8.844g 3.698g 34%
Phosphorus 92mg 313mg 32%
Vitamin A 3µg 210µg 23%
Magnesium 262mg 347mg 20%
Fats 19.4g 7.24g 19%
Vitamin B1 0.034mg 0.251mg 18%
Monounsaturated fat 6.032g 0.474g 14%
Saturated fat 3.67g 1.881g 8%
Calories 446kcal 295kcal 8%
Protein 18.55g 22.77g 8%
Selenium 4.4µg 8%
Sodium 18mg 62mg 2%
Vitamin B5 0.056mg 1%
Copper 0.69mg 0.677mg 1%
Carbs 53.75g 50.22g 1%
Net carbs 35.35g 42.82g N/A
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
23% 7% 50% 8% 12%
Protein: 22.77 g
Fats: 7.24 g
Carbs: 50.22 g
Water: 7.74 g
Other: 12.03 g
Contains more FatsFats +168%
Contains more ProteinProtein +22.7%
Contains more WaterWater +72%
Contains more OtherOther +216.6%
~equal in Carbs ~50.22g

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
31% 8% 61%
Saturated fat: Sat. Fat 1.881 g
Monounsaturated fat: Mono. Fat 0.474 g
Polyunsaturated fat: Poly. Fat 3.698 g
Contains more Mono. FatMonounsaturated fat +1172.6%
Contains more Poly. FatPolyunsaturated fat +139.2%
Contains less Sat. FatSaturated fat -48.7%

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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. Tarragon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170937/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.