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  6. Pumpkin seeds vs. Vanilla extract

Pumpkin seeds vs. Vanilla extract — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and vanilla extract

  • The amount of zinc, fiber, copper, magnesium, iron, potassium, phosphorus, and manganese in pumpkin seeds is higher than in vanilla extract.
  • Pumpkin seeds cover your daily need for zinc, 93% more than vanilla extract.
  • The amount of saturated fat in vanilla extract is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Vanilla extract.

Infographic

Pumpkin seeds vs Vanilla extract 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 8.6% 3.3% 13% 4.5% 24% 3% 2.6% 1.2% 30% 0%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +520.9%
Contains more IronIron +2658.3%
Contains more CopperCopper +858.3%
Contains more ZincZinc +9263.6%
Contains more PhosphorusPhosphorus +1433.3%
Contains more ManganeseManganese +115.7%
Contains less SodiumSodium -50%
~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.
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 0% 0% 0% 0% 2.8% 22% 8% 2.1% 6% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +209.1%
Contains more Vitamin B5Vitamin B5 +60%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more FolateFolate +∞%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +48.6%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Vanilla extract DV% diff.
Zinc 10.3mg 0.11mg 93%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.072mg 69%
Magnesium 262mg 12mg 60%
Polyunsaturated fat 8.844g 0.004g 59%
Iron 3.31mg 0.12mg 40%
Protein 18.55g 0.06g 37%
Fats 19.4g 0.06g 30%
Potassium 919mg 148mg 23%
Saturated fat 3.67g 0.01g 17%
Monounsaturated fat 6.032g 0.01g 15%
Carbs 53.75g 12.65g 14%
Phosphorus 92mg 6mg 12%
Manganese 0.496mg 0.23mg 12%
Calories 446kcal 288kcal 8%
Calcium 55mg 11mg 4%
Vitamin B2 0.052mg 0.095mg 3%
Folate 9µg 0µg 2%
Vitamin B1 0.034mg 0.011mg 2%
Vitamin B3 0.286mg 0.425mg 1%
Vitamin B6 0.037mg 0.026mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 12.65g N/A
Sugar 12.65g N/A
Sodium 18mg 9mg 0%
Vitamin A 3µg 0µg 0%
Vitamin B5 0.056mg 0.035mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
13% 53% 35%
Protein: 0.06 g
Fats: 0.06 g
Carbs: 12.65 g
Water: 52.58 g
Other: 34.65 g
Contains more ProteinProtein +30816.7%
Contains more FatsFats +32233.3%
Contains more CarbsCarbs +324.9%
Contains more WaterWater +1068.4%
Contains more OtherOther +811.8%

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
42% 42% 17%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +60220%
Contains more Poly. FatPolyunsaturated fat +221000%
Contains less Sat. FatSaturated fat -99.7%

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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. Vanilla extract - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173471/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.