Pumpkin seeds vs. Trail mix — In-Depth Nutrition Comparison
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Important differences between pumpkin seeds and trail mix
- Pumpkin seeds have more zinc and magnesium; however, trail mix has more phosphorus, vitamin B1, copper, vitamin B3, manganese, vitamin B6, vitamin B5, and folate.
- Pumpkin seeds' daily need coverage for zinc is 64% more.
- Pumpkin seeds have 2 times more magnesium than trail mix. Pumpkin seeds have 262mg of magnesium, while trail mix has 158mg.
The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Snacks, trail mix, regular.
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 | +65.8% |
| Contains more PotassiumPotassium | +34.2% |
| Contains more ZincZinc | +219.9% |
| Contains less SodiumSodium | -92.1% |
| Contains more CalciumCalcium | +41.8% |
| Contains more CopperCopper | +42.8% |
| Contains more PhosphorusPhosphorus | +275% |
| Contains more ManganeseManganese | +108.5% |
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 AVitamin A | +200% |
| Contains more Vitamin CVitamin C | +366.7% |
| Contains more Vitamin B1Vitamin B1 | +1258.8% |
| Contains more Vitamin B2Vitamin B2 | +280.8% |
| Contains more Vitamin B3Vitamin B3 | +1547.6% |
| Contains more Vitamin B5Vitamin B5 | +1498.2% |
| Contains more Vitamin B6Vitamin B6 | +705.4% |
| Contains more FolateFolate | +688.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 18.4g | 74% | |
| Zinc | 10.3mg | 3.22mg | 64% |
| Vitamin B1 | 0.034mg | 0.462mg | 36% |
| Phosphorus | 92mg | 345mg | 36% |
| Copper | 0.69mg | 0.985mg | 33% |
| Vitamin B3 | 0.286mg | 4.712mg | 28% |
| Magnesium | 262mg | 158mg | 25% |
| Manganese | 0.496mg | 1.034mg | 23% |
| Vitamin B6 | 0.037mg | 0.298mg | 20% |
| Vitamin B5 | 0.056mg | 0.895mg | 17% |
| Monounsaturated fat | 6.032g | 12.53g | 16% |
| Folate | 9µg | 71µg | 16% |
| Fats | 19.4g | 29.4g | 15% |
| Vitamin B2 | 0.052mg | 0.198mg | 11% |
| Protein | 18.55g | 13.8g | 10% |
| Sodium | 18mg | 229mg | 9% |
| Saturated fat | 3.67g | 5.55g | 9% |
| Potassium | 919mg | 685mg | 7% |
| Polyunsaturated fat | 8.844g | 9.65g | 5% |
| Iron | 3.31mg | 3.05mg | 3% |
| Carbs | 53.75g | 44.9g | 3% |
| Calcium | 55mg | 78mg | 2% |
| Calories | 446kcal | 462kcal | 1% |
| Vitamin C | 0.3mg | 1.4mg | 1% |
| Net carbs | 35.35g | 44.9g | N/A |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.326mg | 0.166mg | 0% |
| Threonine | 0.683mg | 0.482mg | 0% |
| Isoleucine | 0.956mg | 0.515mg | 0% |
| Leucine | 1.572mg | 0.89mg | 0% |
| Lysine | 1.386mg | 0.515mg | 0% |
| Methionine | 0.417mg | 0.202mg | 0% |
| Phenylalanine | 0.924mg | 0.658mg | 0% |
| Valine | 1.491mg | 0.658mg | 0% |
| Histidine | 0.515mg | 0.357mg | 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:
13.8 g
Fats:
29.4 g
Carbs:
44.9 g
Water:
9.2 g
Other:
2.7 g
| Contains more ProteinProtein | +34.4% |
| Contains more CarbsCarbs | +19.7% |
| Contains more OtherOther | +40.7% |
| Contains more FatsFats | +51.5% |
| Contains more WaterWater | +104.4% |
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
5.55 g
Monounsaturated fat:
Mono. Fat
12.53 g
Polyunsaturated fat:
Poly. Fat
9.65 g
| Contains less Sat. FatSaturated fat | -33.9% |
| Contains more Mono. FatMonounsaturated fat | +107.7% |
~equal in
Polyunsaturated fat
~9.65g
