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  6. Pumpkin seeds vs. Tomato sauce

Pumpkin seeds vs. Tomato sauce — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and tomato sauce

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus; however, tomato sauce is richer in vitamin A.
  • Pumpkin seeds cover your daily zinc needs 92% more than tomato sauce.
  • Tomato sauce has 90 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while tomato sauce has 0.041g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tomato sauce, canned, no salt added.

Infographic

Pumpkin seeds vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +209.4%
Contains more IronIron +244.8%
Contains more CopperCopper +500%
Contains more ZincZinc +4581.8%
Contains more PhosphorusPhosphorus +240.7%
Contains more ManganeseManganese +338.9%
Contains less SodiumSodium -38.9%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin B1Vitamin B1 +41.7%
Contains more Vitamin CVitamin C +2233.3%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +246.5%
Contains more Vitamin B5Vitamin B5 +451.8%
Contains more Vitamin B6Vitamin B6 +164.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tomato sauce DV% diff.
Zinc 10.3mg 0.22mg 92%
Fiber 18.4g 1.5g 68%
Copper 0.69mg 0.115mg 64%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 0.121g 58%
Protein 18.55g 1.2g 35%
Iron 3.31mg 0.96mg 29%
Fats 19.4g 0.3g 29%
Calories 446kcal 24kcal 21%
Potassium 919mg 297mg 18%
Manganese 0.496mg 0.113mg 17%
Carbs 53.75g 5.31g 16%
Saturated fat 3.67g 0.041g 16%
Monounsaturated fat 6.032g 0.044g 15%
Vitamin E 1.44mg 10%
Phosphorus 92mg 27mg 9%
Vitamin C 0.3mg 7mg 7%
Vitamin B5 0.056mg 0.309mg 5%
Vitamin B6 0.037mg 0.098mg 5%
Calcium 55mg 14mg 4%
Vitamin B3 0.286mg 0.991mg 4%
Choline 9.9mg 2%
Vitamin K 2.8µg 2%
Fructose 1.67g 2%
Vitamin A 3µg 22µg 2%
Vitamin B2 0.052mg 0.065mg 1%
Selenium 0.6µg 1%
Vitamin B1 0.034mg 0.024mg 1%
Net carbs 35.35g 3.81g N/A
Sugar 3.56g N/A
Sodium 18mg 11mg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.009mg 0%
Threonine 0.683mg 0.037mg 0%
Isoleucine 0.956mg 0.025mg 0%
Leucine 1.572mg 0.034mg 0%
Lysine 1.386mg 0.037mg 0%
Methionine 0.417mg 0.008mg 0%
Phenylalanine 0.924mg 0.036mg 0%
Valine 1.491mg 0.025mg 0%
Histidine 0.515mg 0.02mg 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
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +1445.8%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +912.2%
Contains more OtherOther +99%
Contains more WaterWater +1928.4%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +13609.1%
Contains more Poly. FatPolyunsaturated fat +7209.1%
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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.