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  6. Pumpkin seeds vs. Whipped cream

Pumpkin seeds vs. Whipped cream — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and whipped cream?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese, yet whipped cream is higher in vitamin A.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cream, whipped, cream topping, pressurized types in this article.

Infographic

Pumpkin seeds vs Whipped cream 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 7.9% 30% 13% 1.9% 3.3% 10% 38% 1% 0.13% 7.6%
Contains more MagnesiumMagnesium +2281.8%
Contains more PotassiumPotassium +525.2%
Contains more IronIron +6520%
Contains more CopperCopper +6800%
Contains more ZincZinc +2683.8%
Contains more ManganeseManganese +49500%
Contains more CalciumCalcium +83.6%
Contains less SodiumSodium -55.6%
~equal in Phosphorus ~89mg

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% 63% 13% 6% 9.3% 15% 1.3% 18% 9.5% 36% 4.8% 2.3% 9.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +308.6%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +6166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +444.6%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B1 ~0.037mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Whipped cream DV% diff.
Zinc 10.3mg 0.37mg 90%
Copper 0.69mg 0.01mg 76%
Fiber 18.4g 0g 74%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0.825g 53%
Saturated fat 3.67g 13.831g 46%
Iron 3.31mg 0.05mg 41%
Protein 18.55g 3.2g 31%
Cholesterol 0mg 76mg 25%
Potassium 919mg 147mg 23%
Manganese 0.496mg 0.001mg 22%
Vitamin A 3µg 188µg 21%
Carbs 53.75g 12.49g 14%
Vitamin B12 0µg 0.29µg 12%
Calories 446kcal 257kcal 9%
Calcium 55mg 101mg 5%
Vitamin B5 0.056mg 0.305mg 5%
Fats 19.4g 22.22g 4%
Vitamin E 0.64mg 4%
Choline 16.8mg 3%
Selenium 1.4µg 3%
Vitamin D 0µg 0.4µg 2%
Vitamin K 1.9µg 2%
Vitamin D 0IU 16IU 2%
Folate 9µg 3µg 2%
Vitamin B2 0.052mg 0.065mg 1%
Vitamin B3 0.286mg 0.07mg 1%
Monounsaturated fat 6.032g 6.418g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 12.49g N/A
Sugar 8g N/A
Phosphorus 92mg 89mg 0%
Sodium 18mg 8mg 0%
Vitamin B1 0.034mg 0.037mg 0%
Vitamin B6 0.037mg 0.041mg 0%
Tryptophan 0.326mg 0.045mg 0%
Threonine 0.683mg 0.144mg 0%
Isoleucine 0.956mg 0.194mg 0%
Leucine 1.572mg 0.313mg 0%
Lysine 1.386mg 0.254mg 0%
Methionine 0.417mg 0.08mg 0%
Phenylalanine 0.924mg 0.154mg 0%
Valine 1.491mg 0.214mg 0%
Histidine 0.515mg 0.087mg 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% 22% 12% 61%
Protein: 3.2 g
Fats: 22.22 g
Carbs: 12.49 g
Water: 61.33 g
Other: 0.76 g
Contains more ProteinProtein +479.7%
Contains more CarbsCarbs +330.3%
Contains more OtherOther +400%
Contains more FatsFats +14.5%
Contains more WaterWater +1262.9%

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
66% 30% 4%
Saturated fat: Sat. Fat 13.831 g
Monounsaturated fat: Mono. Fat 6.418 g
Polyunsaturated fat: Poly. Fat 0.825 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Poly. FatPolyunsaturated fat +972%
~equal in Monounsaturated fat ~6.418g

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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. Whipped cream - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170860/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.