Pumpkin seeds vs. Tempeh — In-Depth Nutrition Comparison
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What are the differences between pumpkin seeds and tempeh?
- Pumpkin seeds are higher in zinc, magnesium, potassium, copper, and iron, yet tempeh is higher in manganese, phosphorus, vitamin B2, vitamin B3, and vitamin B6.
- Pumpkin seeds' daily need coverage for zinc is 83% more.
- Pumpkin seeds have 3 times more magnesium than tempeh. While pumpkin seeds have 262mg of magnesium, tempeh has only 81mg.
We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tempeh types in this article.
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.
| Contains more MagnesiumMagnesium | +223.5% |
| Contains more PotassiumPotassium | +123.1% |
| Contains more IronIron | +22.6% |
| Contains more CopperCopper | +23.2% |
| Contains more ZincZinc | +803.5% |
| Contains more CalciumCalcium | +101.8% |
| Contains more PhosphorusPhosphorus | +189.1% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +162.1% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +129.4% |
| Contains more Vitamin B2Vitamin B2 | +588.5% |
| Contains more Vitamin B3Vitamin B3 | +823.1% |
| Contains more Vitamin B5Vitamin B5 | +396.4% |
| Contains more Vitamin B6Vitamin B6 | +481.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.14mg | 83% |
| Fiber | 18.4g | 74% | |
| Magnesium | 262mg | 81mg | 43% |
| Manganese | 0.496mg | 1.3mg | 35% |
| Polyunsaturated fat | 8.844g | 4.3g | 30% |
| Phosphorus | 92mg | 266mg | 25% |
| Vitamin B2 | 0.052mg | 0.358mg | 24% |
| Vitamin B3 | 0.286mg | 2.64mg | 15% |
| Carbs | 53.75g | 7.64g | 15% |
| Potassium | 919mg | 412mg | 15% |
| Vitamin B6 | 0.037mg | 0.215mg | 14% |
| Copper | 0.69mg | 0.56mg | 14% |
| Calories | 446kcal | 192kcal | 13% |
| Fats | 19.4g | 10.8g | 13% |
| Iron | 3.31mg | 2.7mg | 8% |
| Monounsaturated fat | 6.032g | 3.205g | 7% |
| Calcium | 55mg | 111mg | 6% |
| Saturated fat | 3.67g | 2.539g | 5% |
| Vitamin B5 | 0.056mg | 0.278mg | 4% |
| Folate | 9µg | 24µg | 4% |
| Vitamin B1 | 0.034mg | 0.078mg | 4% |
| Protein | 18.55g | 20.29g | 3% |
| Vitamin B12 | 0µg | 0.08µg | 3% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 7.64g | N/A |
| Sodium | 18mg | 9mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.326mg | 0.194mg | 0% |
| Threonine | 0.683mg | 0.796mg | 0% |
| Isoleucine | 0.956mg | 0.88mg | 0% |
| Leucine | 1.572mg | 1.43mg | 0% |
| Lysine | 1.386mg | 0.908mg | 0% |
| Methionine | 0.417mg | 0.175mg | 0% |
| Phenylalanine | 0.924mg | 0.893mg | 0% |
| Valine | 1.491mg | 0.92mg | 0% |
| Histidine | 0.515mg | 0.466mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
20.29 g
Fats:
10.8 g
Carbs:
7.64 g
Water:
59.65 g
Other:
1.62 g
| Contains more FatsFats | +79.6% |
| Contains more CarbsCarbs | +603.5% |
| Contains more OtherOther | +134.6% |
| Contains more WaterWater | +1225.6% |
~equal in
Protein
~20.29g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
2.539 g
Monounsaturated fat:
Mono. Fat
3.205 g
Polyunsaturated fat:
Poly. Fat
4.3 g
| Contains more Mono. FatMonounsaturated fat | +88.2% |
| Contains more Poly. FatPolyunsaturated fat | +105.7% |
| Contains less Sat. FatSaturated fat | -30.8% |
