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  6. Mangosteen vs. Pumpkin seeds

Mangosteen vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between mangosteen and pumpkin seeds

  • Mangosteen has more folate; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 92% more than mangosteen.
  • Pumpkin seeds have 3 times less folate than mangosteen. Mangosteen has 31µg of folate, while pumpkin seeds have 9µg.

Specific food types used in this comparison are Mangosteen, canned, syrup pack and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Mangosteen vs Pumpkin seeds 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 9.3% 3.6% 4.2% 11% 23% 5.7% 3.4% 0.91% 13% 0%
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%
Contains less SodiumSodium -61.1%
Contains more MagnesiumMagnesium +1915.4%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +1814.6%
Contains more IronIron +1003.3%
Contains more CopperCopper +900%
Contains more ZincZinc +4804.8%
Contains more PhosphorusPhosphorus +1050%
Contains more ManganeseManganese +386.3%
~equal in Selenium ~µg

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 9.7% 0.67% 0% 0% 14% 12% 5.4% 1.9% 4.2% 0% 0% 23% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +866.7%
Contains more Vitamin B1Vitamin B1 +58.8%
Contains more FolateFolate +244.4%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B5Vitamin B5 +75%
Contains more Vitamin B6Vitamin B6 +105.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mangosteen Pumpkin seeds DV% diff.
Zinc 0.21mg 10.3mg 92%
Copper 0.069mg 0.69mg 69%
Fiber 1.8g 18.4g 66%
Magnesium 13mg 262mg 59%
Polyunsaturated fat 8.844g 59%
Iron 0.3mg 3.31mg 38%
Protein 0.41g 18.55g 36%
Fats 0.58g 19.4g 29%
Potassium 48mg 919mg 26%
Calories 73kcal 446kcal 19%
Saturated fat 3.67g 17%
Manganese 0.102mg 0.496mg 17%
Monounsaturated fat 6.032g 15%
Carbs 17.91g 53.75g 12%
Phosphorus 8mg 92mg 12%
Folate 31µg 9µg 6%
Calcium 12mg 55mg 4%
Vitamin C 2.9mg 0.3mg 3%
Vitamin B1 0.054mg 0.034mg 2%
Vitamin B6 0.018mg 0.037mg 1%
Net carbs 16.11g 35.35g N/A
Sodium 7mg 18mg 0%
Vitamin A 2µg 3µg 0%
Vitamin B2 0.054mg 0.052mg 0%
Vitamin B3 0.286mg 0.286mg 0%
Vitamin B5 0.032mg 0.056mg 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
18% 81%
Protein: 0.41 g
Fats: 0.58 g
Carbs: 17.91 g
Water: 80.94 g
Other: 0.16 g
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
Contains more WaterWater +1698.7%
Contains more ProteinProtein +4424.4%
Contains more FatsFats +3244.8%
Contains more CarbsCarbs +200.1%
Contains more OtherOther +2275%

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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. Mangosteen - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169090/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.