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  6. Pumpkin seeds vs. Whey

Pumpkin seeds vs. Whey — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and whey?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese, yet whey is higher in vitamin B12 and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • The amount of saturated fat in whey is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Whey, sweet, fluid types in this article.

Infographic

Pumpkin seeds vs Whey 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%
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +470.8%
Contains more IronIron +5416.7%
Contains more CopperCopper +17150%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +49500%

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +286.5%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +800%
Contains more Vitamin B2Vitamin B2 +203.8%
Contains more Vitamin B5Vitamin B5 +583.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~3µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.036mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Whey DV% diff.
Zinc 10.3mg 0.13mg 92%
Copper 0.69mg 0.004mg 76%
Fiber 18.4g 0g 74%
Magnesium 262mg 8mg 60%
Polyunsaturated fat 8.844g 0.011g 59%
Iron 3.31mg 0.06mg 41%
Protein 18.55g 0.85g 35%
Fats 19.4g 0.36g 29%
Manganese 0.496mg 0.001mg 22%
Potassium 919mg 161mg 22%
Calories 446kcal 27kcal 21%
Saturated fat 3.67g 0.23g 16%
Carbs 53.75g 5.14g 16%
Monounsaturated fat 6.032g 0.1g 15%
Vitamin B12 0µg 0.28µg 12%
Vitamin B2 0.052mg 0.158mg 8%
Phosphorus 92mg 46mg 7%
Vitamin B5 0.056mg 0.383mg 7%
Choline 16mg 3%
Selenium 1.9µg 3%
Folate 9µg 1µg 2%
Sodium 18mg 54mg 2%
Cholesterol 0mg 2mg 1%
Calcium 55mg 47mg 1%
Vitamin B3 0.286mg 0.074mg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 5.14g N/A
Sugar 5.14g N/A
Vitamin A 3µg 3µg 0%
Vitamin B1 0.034mg 0.036mg 0%
Vitamin B6 0.037mg 0.031mg 0%
Tryptophan 0.326mg 0.013mg 0%
Threonine 0.683mg 0.054mg 0%
Isoleucine 0.956mg 0.047mg 0%
Leucine 1.572mg 0.078mg 0%
Lysine 1.386mg 0.068mg 0%
Methionine 0.417mg 0.016mg 0%
Phenylalanine 0.924mg 0.027mg 0%
Valine 1.491mg 0.046mg 0%
Histidine 0.515mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2082.4%
Contains more FatsFats +5288.9%
Contains more CarbsCarbs +945.7%
Contains more OtherOther +617%
Contains more WaterWater +1969.3%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +5932%
Contains more Poly. FatPolyunsaturated fat +80300%
Contains less Sat. FatSaturated fat -93.7%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.