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Pumpkin seeds vs. Yogurt — In-Depth Nutrition Comparison

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How are pumpkin seeds and yogurt different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, yogurt is richer in vitamin B12 and vitamin B2.
  • Daily need coverage for zinc for pumpkin seeds is 89% higher.
  • Yogurt has less saturated fat.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Yogurt, Greek, plain, nonfat are the varieties used in this article.

Infographic

Pumpkin seeds vs Yogurt 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%
Yogurt
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +2281.8%
Contains more PotassiumPotassium +551.8%
Contains more IronIron +4628.6%
Contains more CopperCopper +3958.8%
Contains more ZincZinc +1880.8%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +5411.1%
Contains more CalciumCalcium +100%
Contains more PhosphorusPhosphorus +46.7%

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%
Yogurt
6
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more Vitamin B3Vitamin B3 +37.5%
Contains more FolateFolate +28.6%
Contains more Vitamin B2Vitamin B2 +434.6%
Contains more Vitamin B5Vitamin B5 +491.1%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +82%
Contains more FatsFats +4874.4%
Contains more CarbsCarbs +1393.1%
Contains more OtherOther +427.8%
Contains more WaterWater +1791.1%

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +11281.1%
Contains more Poly. FatPolyunsaturated fat +73600%
Contains less Sat. FatSaturated fat -96.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Yogurt
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Yogurt DV% diff.
Zinc 10.3mg 0.52mg 89%
Copper 0.69mg 0.017mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 11mg 60%
Polyunsaturated fat 8.844g 0.012g 59%
Iron 3.31mg 0.07mg 41%
Vitamin B12 0µg 0.75µg 31%
Fats 19.4g 0.39g 29%
Potassium 919mg 141mg 23%
Manganese 0.496mg 0.009mg 21%
Calories 446kcal 59kcal 19%
Selenium 9.7µg 18%
Protein 18.55g 10.19g 17%
Vitamin B2 0.052mg 0.278mg 17%
Carbs 53.75g 3.6g 17%
Saturated fat 3.67g 0.117g 16%
Monounsaturated fat 6.032g 0.053g 15%
Phosphorus 92mg 135mg 6%
Calcium 55mg 110mg 6%
Vitamin B5 0.056mg 0.331mg 6%
Choline 15.1mg 3%
Cholesterol 0mg 5mg 2%
Vitamin B6 0.037mg 0.063mg 2%
Sodium 18mg 36mg 1%
Vitamin B1 0.034mg 0.023mg 1%
Folate 9µg 7µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 3.6g N/A
Sugar 3.24g N/A
Vitamin E 0.01mg 0%
Vitamin A 3µg 1µg 0%
Vitamin B3 0.286mg 0.208mg 0%
Trans fat 0.006g N/A
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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
17%
Yogurt
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
19%
Yogurt

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 3.553g)
Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 19)
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 18mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.