Pumpkin seeds vs. Vegetable oil — In-Depth Nutrition Comparison
Compare
How are Pumpkin seeds and Vegetable oil different?
- Pumpkin seeds are higher than Vegetable oil in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, Manganese, Phosphorus, and Calcium.
- Pumpkin seeds covers your daily need of Zinc 93% more than Vegetable oil.
- Pumpkin seeds are lower in Saturated Fat.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Oil, corn, peanut, and olive types were used in this article.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +2446.2% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +51400% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains less SodiumSodium | -100% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
~equal in
Vitamin D
~0µg
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:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +415.5% |
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
14.367 g
Monounsaturated Fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains less Sat. FatSaturated Fat | -74.5% |
| Contains more Mono. FatMonounsaturated Fat | +696.3% |
| Contains more Poly. FatPolyunsaturated fat | +273.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Saturated Fat |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 446kcal | 884kcal |
|
| Protein | 18.55g | 0g |
|
| Fats | 19.4g | 100g |
|
| Vitamin C | 0.3mg | 0mg |
|
| Net carbs | 35.35g | 0g |
|
| Carbs | 53.75g | 0g |
|
| Magnesium | 262mg | 0mg |
|
| Calcium | 55mg | 0mg |
|
| Potassium | 919mg | 0mg |
|
| Iron | 3.31mg | 0.13mg |
|
| Fiber | 18.4g | 0g |
|
| Copper | 0.69mg | 0mg |
|
| Zinc | 10.3mg | 0.02mg |
|
| Phosphorus | 92mg | 0mg |
|
| Sodium | 18mg | 0mg |
|
| Vitamin A | 62IU | 0IU |
|
| Vitamin A | 3µg | 0µg |
|
| Vitamin E | 14.78mg |
|
|
| Manganese | 0.496mg | 0mg |
|
| Vitamin B1 | 0.034mg | 0mg |
|
| Vitamin B2 | 0.052mg | 0mg |
|
| Vitamin B3 | 0.286mg | 0mg |
|
| Vitamin B5 | 0.056mg | 0mg |
|
| Vitamin B6 | 0.037mg | 0mg |
|
| Vitamin K | 21µg |
|
|
| Folate | 9µg | 0µg |
|
| Choline | 0.2mg |
|
|
| Saturated Fat | 3.67g | 14.367g |
|
| Monounsaturated Fat | 6.032g | 48.033g |
|
| Polyunsaturated fat | 8.844g | 33.033g |
|
| Tryptophan | 0.326mg |
|
|
| Threonine | 0.683mg |
|
|
| Isoleucine | 0.956mg |
|
|
| Leucine | 1.572mg |
|
|
| Lysine | 1.386mg |
|
|
| Methionine | 0.417mg |
|
|
| Phenylalanine | 0.924mg |
|
|
| Valine | 1.491mg |
|
|
| Histidine | 0.515mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
27%
Minerals Daily Need Coverage Score
103%
1%
Comparison summary
Which food contains less Sodium?
Vegetable oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Vegetable oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Vegetable oil is cheaper (difference - $0.9)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Pumpkin seeds is lower in Saturated Fat (difference - 10.697g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)