Pumpkin seeds vs. Tomato — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and tomatoes

Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, tomatoes have more vitamin A and vitamin C.
Pumpkin seeds' daily need coverage for zinc is 92% more.
Pumpkin seeds have 131 times more saturated fat than tomatoes. Pumpkin seeds have 3.67g of saturated fat, while tomatoes have 0.028g.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Tomatoes, red, ripe, raw, year round average.

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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.

Pumpkin seeds

Tomato

Contains more MagnesiumMagnesium	+2281.8%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+287.8%
Contains more IronIron	+1125.9%
Contains more CopperCopper	+1069.5%
Contains more ZincZinc	+5958.8%
Contains more PhosphorusPhosphorus	+283.3%
Contains more ManganeseManganese	+335.1%

Contains less SodiumSodium

-72.2%

~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.

Pumpkin seeds

Tomato

Contains more Vitamin B2Vitamin B2

+173.7%

Contains more Vitamin CVitamin C	+4466.7%
Contains more Vitamin AVitamin A	+1300%
Contains more Vitamin B3Vitamin B3	+107.7%
Contains more Vitamin B5Vitamin B5	+58.9%
Contains more Vitamin B6Vitamin B6	+116.2%
Contains more FolateFolate	+66.7%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.037mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.17mg	92%
Copper	0.69mg	0.059mg	70%
Fiber	18.4g	1.2g	69%
Magnesium	262mg	11mg	60%
Polyunsaturated fat	8.844g	0.083g	58%
Iron	3.31mg	0.27mg	38%
Protein	18.55g	0.88g	35%
Fats	19.4g	0.2g	30%
Calories	446kcal	18kcal	21%
Potassium	919mg	237mg	20%
Carbs	53.75g	3.89g	17%
Saturated fat	3.67g	0.028g	17%
Manganese	0.496mg	0.114mg	17%
Vitamin C	0.3mg	13.7mg	15%
Monounsaturated fat	6.032g	0.031g	15%
Phosphorus	92mg	24mg	10%
Vitamin K		7.9µg	7%
Calcium	55mg	10mg	5%
Vitamin A	3µg	42µg	4%
Vitamin E		0.54mg	4%
Vitamin B6	0.037mg	0.08mg	3%
Vitamin B2	0.052mg	0.019mg	3%
Fructose		1.37g	2%
Vitamin B3	0.286mg	0.594mg	2%
Folate	9µg	15µg	2%
Sodium	18mg	5mg	1%
Vitamin B5	0.056mg	0.089mg	1%
Choline		6.7mg	1%
Net carbs	35.35g	2.69g	N/A
Sugar		2.63g	N/A
Vitamin B1	0.034mg	0.037mg	0%
Tryptophan	0.326mg	0.006mg	0%
Threonine	0.683mg	0.027mg	0%
Isoleucine	0.956mg	0.018mg	0%
Leucine	1.572mg	0.025mg	0%
Lysine	1.386mg	0.027mg	0%
Methionine	0.417mg	0.006mg	0%
Phenylalanine	0.924mg	0.027mg	0%
Valine	1.491mg	0.018mg	0%
Histidine	0.515mg	0.014mg	0%