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  6. Pumpkin seeds vs. Tea

Pumpkin seeds vs. Tea — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and tea

  • The amount of zinc, copper, fiber, magnesium, iron, potassium, phosphorus, calcium, and monounsaturated fat in pumpkin seeds is higher than in tea.
  • Pumpkin seeds cover your daily zinc needs 94% more than tea.
  • Tea contains less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beverages, tea, instant, unsweetened, prepared with water.

Infographic

Pumpkin seeds vs Tea 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%
Tea
Tea
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 0.9% 1.6% 0.38% 3.7% 0.27% 0.43% 0.52% 51% 0%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +5005.6%
Contains more IronIron +33000%
Contains more CopperCopper +6172.7%
Contains more ZincZinc +102900%
Contains more PhosphorusPhosphorus +9100%
Contains more ManganeseManganese +26.5%
Contains less SodiumSodium -77.8%
~equal in Selenium ~0µg

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%
Tea
Tea
1
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% 0% 0.69% 0.6% 0.78% 0.23% 0% 0% 0% 0.16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +1633.3%
Contains more Vitamin B3Vitamin B3 +793.8%
Contains more Vitamin B5Vitamin B5 +330.8%
Contains more Vitamin B6Vitamin B6 +3600%
Contains more FolateFolate +∞%
~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 Tea DV% diff.
Zinc 10.3mg 0.01mg 94%
Copper 0.69mg 0.011mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 2mg 62%
Polyunsaturated fat 8.844g 0g 59%
Iron 3.31mg 0.01mg 41%
Protein 18.55g 0.06g 37%
Fats 19.4g 0g 30%
Potassium 919mg 18mg 27%
Calories 446kcal 1kcal 22%
Carbs 53.75g 0.17g 18%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0g 15%
Phosphorus 92mg 1mg 13%
Manganese 0.496mg 0.392mg 5%
Calcium 55mg 3mg 5%
Vitamin B2 0.052mg 0.003mg 4%
Caffeine 11mg 3%
Vitamin B1 0.034mg 0mg 3%
Vitamin B6 0.037mg 0.001mg 3%
Vitamin B3 0.286mg 0.032mg 2%
Folate 9µg 0µg 2%
Sodium 18mg 4mg 1%
Vitamin B5 0.056mg 0.013mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.17g N/A
Sugar 0.02g N/A
Vitamin A 3µg 0µg 0%
Choline 0.3mg 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
Tea
Tea
1
100%
Protein: 0.06 g
Fats: 0 g
Carbs: 0.17 g
Water: 99.62 g
Other: 0.15 g
Contains more ProteinProtein +30816.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +31517.6%
Contains more OtherOther +2433.3%
Contains more WaterWater +2113.8%

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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. Tea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174873/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.