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  6. Pumpkin seeds vs. White wine

Pumpkin seeds vs. White wine — In-Depth Nutrition Comparison

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How are pumpkin seeds and white wine different?

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus than white wine.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • White wine has less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Alcoholic beverage, wine, table, white are the varieties used in this article.

Infographic

Pumpkin seeds vs White wine infographic
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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 7.1% 2.7% 6.3% 10% 1.3% 3.3% 7.7% 0.65% 15% 0.55%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +1194.4%
Contains more IronIron +1125.9%
Contains more CopperCopper +17150%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +411.1%
Contains more ManganeseManganese +323.9%
Contains less SodiumSodium -72.2%

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% 1.3% 3.5% 2% 2.7% 12% 0% 1% 0.75% 2.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +580%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B3Vitamin B3 +164.8%
Contains more Vitamin B5Vitamin B5 +24.4%
Contains more FolateFolate +800%
Contains more Vitamin B6Vitamin B6 +35.1%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds White wine DV% diff.
Zinc 10.3mg 0.12mg 93%
Copper 0.69mg 0.004mg 76%
Fiber 18.4g 0g 74%
Magnesium 262mg 10mg 60%
Polyunsaturated fat 8.844g 0g 59%
Iron 3.31mg 0.27mg 38%
Protein 18.55g 0.07g 37%
Fats 19.4g 0g 30%
Potassium 919mg 71mg 25%
Calories 446kcal 82kcal 18%
Saturated fat 3.67g 0g 17%
Carbs 53.75g 2.6g 17%
Manganese 0.496mg 0.117mg 16%
Monounsaturated fat 6.032g 0g 15%
Phosphorus 92mg 18mg 11%
Calcium 55mg 9mg 5%
Vitamin B2 0.052mg 0.015mg 3%
Folate 9µg 1µg 2%
Vitamin B1 0.034mg 0.005mg 2%
Vitamin B3 0.286mg 0.108mg 1%
Vitamin B6 0.037mg 0.05mg 1%
Sodium 18mg 5mg 1%
Choline 4.3mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.6g N/A
Sugar 0.96g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.1µg 0%
Vitamin B5 0.056mg 0.045mg 0%
Vitamin K 0.4µg 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
3% 87% 10%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.6 g
Water: 86.86 g
Other: 10.47 g
Contains more ProteinProtein +26400%
Contains more FatsFats +∞%
Contains more CarbsCarbs +1967.3%
Contains more WaterWater +1830.2%
Contains more OtherOther +175.5%

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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. White wine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174837/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.