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  6. Pumpkin seeds vs. Turmeric

Pumpkin seeds vs. Turmeric — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and turmeric?

  • Pumpkin seeds are richer in zinc and magnesium, yet turmeric is richer in manganese, iron, copper, potassium, phosphorus, fiber, calcium, and vitamin B5.
  • Turmeric's daily need coverage for manganese is 839% higher.
  • Pumpkin seeds have 2 times more zinc than turmeric. Pumpkin seeds have 10.3mg of zinc, while turmeric has 4.5mg.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Spices, turmeric, ground types in this comparison.

Infographic

Pumpkin seeds vs Turmeric 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Contains more MagnesiumMagnesium +26%
Contains more ZincZinc +128.9%
Contains less SodiumSodium -33.3%
Contains more CalciumCalcium +205.5%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +1561.6%
Contains more CopperCopper +88.4%
Contains more PhosphorusPhosphorus +225%
Contains more ManganeseManganese +3891.9%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +133.3%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +372%
Contains more Vitamin B5Vitamin B5 +867.9%
Contains more Vitamin B6Vitamin B6 +189.2%
Contains more FolateFolate +122.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Turmeric DV% diff.
Manganese 0.496mg 19.8mg 839%
Iron 3.31mg 55mg 646%
Copper 0.69mg 1.3mg 68%
Polyunsaturated fat 8.844g 0.756g 54%
Zinc 10.3mg 4.5mg 53%
Potassium 919mg 2080mg 34%
Phosphorus 92mg 299mg 30%
Vitamin E 4.43mg 30%
Fats 19.4g 3.25g 25%
Protein 18.55g 9.68g 18%
Fiber 18.4g 22.7g 17%
Monounsaturated fat 6.032g 0.449g 14%
Magnesium 262mg 208mg 13%
Calcium 55mg 168mg 11%
Selenium 6.2µg 11%
Vitamin K 13.4µg 11%
Vitamin B5 0.056mg 0.542mg 10%
Choline 49.2mg 9%
Vitamin B2 0.052mg 0.15mg 8%
Saturated fat 3.67g 1.838g 8%
Calories 446kcal 312kcal 7%
Vitamin B3 0.286mg 1.35mg 7%
Vitamin B6 0.037mg 0.107mg 5%
Carbs 53.75g 67.14g 4%
Folate 9µg 20µg 3%
Vitamin B1 0.034mg 0.058mg 2%
Fructose 0.45g 1%
Vitamin C 0.3mg 0.7mg 0%
Net carbs 35.35g 44.44g N/A
Sugar 3.21g N/A
Sodium 18mg 27mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.056g N/A
Tryptophan 0.326mg 0.17mg 0%
Threonine 0.683mg 0.33mg 0%
Isoleucine 0.956mg 0.47mg 0%
Leucine 1.572mg 0.81mg 0%
Lysine 1.386mg 0.38mg 0%
Methionine 0.417mg 0.14mg 0%
Phenylalanine 0.924mg 0.53mg 0%
Valine 1.491mg 0.66mg 0%
Histidine 0.515mg 0.15mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

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
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Contains more ProteinProtein +91.6%
Contains more FatsFats +496.9%
Contains more CarbsCarbs +24.9%
Contains more WaterWater +185.6%
Contains more OtherOther +86.3%

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
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Contains more Mono. FatMonounsaturated fat +1243.4%
Contains more Poly. FatPolyunsaturated fat +1069.8%
Contains less Sat. FatSaturated fat -49.9%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.