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  6. Pumpkin seeds vs. Vegetable

Pumpkin seeds vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and vegetable?

  • Pumpkin seeds are higher in zinc, copper, magnesium, fiber, iron, potassium, and phosphorus, yet vegetable is higher in vitamin A and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Pumpkin seeds have 118 times more saturated fat than vegetable. While pumpkin seeds have 3.67g of saturated fat, vegetable has only 0.031g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Pumpkin seeds vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +443.8%
Contains more IronIron +303.7%
Contains more CopperCopper +731.3%
Contains more ZincZinc +2002%
Contains more PhosphorusPhosphorus +80.4%
Contains less SodiumSodium -48.6%
Contains more ManganeseManganese +30.9%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +966.7%
Contains more Vitamin AVitamin A +7033.3%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +197.6%
Contains more Vitamin B5Vitamin B5 +169.6%
Contains more Vitamin B6Vitamin B6 +100%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Vegetable DV% diff.
Zinc 10.3mg 0.49mg 89%
Copper 0.69mg 0.083mg 67%
Polyunsaturated fat 8.844g 0.072g 58%
Magnesium 262mg 22mg 57%
Fiber 18.4g 4.4g 56%
Protein 18.55g 2.86g 31%
Iron 3.31mg 0.82mg 31%
Fats 19.4g 0.15g 30%
Vitamin A 3µg 214µg 23%
Potassium 919mg 169mg 22%
Vitamin K 23.5µg 20%
Calories 446kcal 65kcal 19%
Saturated fat 3.67g 0.031g 17%
Monounsaturated fat 6.032g 0.01g 15%
Carbs 53.75g 13.09g 14%
Phosphorus 92mg 51mg 6%
Manganese 0.496mg 0.379mg 5%
Vitamin B2 0.052mg 0.12mg 5%
Vitamin B3 0.286mg 0.851mg 4%
Choline 24.1mg 4%
Folate 9µg 19µg 3%
Vitamin B6 0.037mg 0.074mg 3%
Vitamin B1 0.034mg 0.071mg 3%
Vitamin E 0.38mg 3%
Calcium 55mg 25mg 3%
Vitamin C 0.3mg 3.2mg 3%
Vitamin B5 0.056mg 0.151mg 2%
Selenium 0.3µg 1%
Sodium 18mg 35mg 1%
Net carbs 35.35g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.326mg 0.029mg 0%
Threonine 0.683mg 0.115mg 0%
Isoleucine 0.956mg 0.139mg 0%
Leucine 1.572mg 0.19mg 0%
Lysine 1.386mg 0.17mg 0%
Methionine 0.417mg 0.034mg 0%
Phenylalanine 0.924mg 0.12mg 0%
Valine 1.491mg 0.149mg 0%
Histidine 0.515mg 0.073mg 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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +548.6%
Contains more FatsFats +12833.3%
Contains more CarbsCarbs +310.6%
Contains more OtherOther +467.2%
Contains more WaterWater +1749.6%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +60220%
Contains more Poly. FatPolyunsaturated fat +12183.3%
Contains less Sat. FatSaturated fat -99.2%

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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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.