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Pumpkin seed vs Tarragon - In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Tarragon

  • Pumpkin seed has more Zinc, however Tarragon has more Iron, Manganese, Vitamin B6, Calcium, Vitamin B2, Folate, Potassium, Vitamin C, and Vitamin B3.
  • Daily need coverage for Iron from Tarragon is 362% higher.
  • Tarragon has 3 times less Zinc than Pumpkin seed. Pumpkin seed has 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.

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Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +164.1%
Contains less Sodium -71%
Contains more Iron +875.8%
Contains more Calcium +1970.9%
Contains more Potassium +228.6%
Contains more Magnesium +32.4%
Contains more Phosphorus +240.2%
Equal in Copper - 0.677
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 1212% 342% 267% 248% 226% 107% 135% 9%
Contains more Zinc +164.1%
Contains less Sodium -71%
Contains more Iron +875.8%
Contains more Calcium +1970.9%
Contains more Potassium +228.6%
Contains more Magnesium +32.4%
Contains more Phosphorus +240.2%
Equal in Copper - 0.677

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +16566.7%
Contains more Vitamin A +6674.2%
Contains more Vitamin B1 +638.2%
Contains more Vitamin B2 +2475%
Contains more Vitamin B3 +3029.4%
Contains more Vitamin B6 +6413.5%
Contains more Folate +2944.4%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 167% 252% 0% 0% 63% 309% 168% 0% 557% 0% 0% 206%
Contains more Vitamin C +16566.7%
Contains more Vitamin A +6674.2%
Contains more Vitamin B1 +638.2%
Contains more Vitamin B2 +2475%
Contains more Vitamin B3 +3029.4%
Contains more Vitamin B6 +6413.5%
Contains more Folate +2944.4%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
143
Tarragon
Mineral Summary Score
120
Pumpkin seed
318
Tarragon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
137%
Tarragon
Carbohydrates
54%
Pumpkin seed
50%
Tarragon
Fats
90%
Pumpkin seed
33%
Tarragon

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Tarragon
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Tarragon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Tarragon
Tarragon is lower in Saturated Fat (difference - 1.789g)
Which food is lower in glycemic index?
Tarragon
Tarragon is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Tarragon
Tarragon is relatively richer in minerals
Which food is richer in vitamins?
Tarragon
Tarragon is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 44mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $3.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

Nutrient Pumpkin seed Tarragon Opinion
Calories 446 295 Pumpkin seed
Protein 18.55 22.77 Tarragon
Fats 19.4 7.24 Pumpkin seed
Vitamin C 0.3 50 Tarragon
Carbs 53.75 50.22 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 32.3 Tarragon
Calcium 55 1139 Tarragon
Potassium 919 3020 Tarragon
Magnesium 262 347 Tarragon
Sugar
Fiber 18.4 7.4 Pumpkin seed
Copper 0.69 0.677 Pumpkin seed
Zinc 10.3 3.9 Pumpkin seed
Starch
Phosphorus 92 313 Tarragon
Sodium 18 62 Pumpkin seed
Vitamin A 62 4200 Tarragon
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.251 Tarragon
Vitamin B2 0.052 1.339 Tarragon
Vitamin B3 0.286 8.95 Tarragon
Vitamin B5 0.056 Pumpkin seed
Vitamin B6 0.037 2.41 Tarragon
Vitamin B12 0 0
Vitamin K
Folate 9 274 Tarragon
Trans Fat 0 Pumpkin seed
Saturated Fat 3.67 1.881 Tarragon
Monounsaturated Fat 6.032 0.474 Pumpkin seed
Polyunsaturated fat 8.844 3.698 Pumpkin seed
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - 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.