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Quince vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are quince and pumpkin seeds different?

  • Quince is higher in vitamin C; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Quince contains 50 times more vitamin C than pumpkin seeds. While quince contains 15mg of vitamin C, pumpkin seeds contain only 0.3mg.
  • Quince has less saturated fat.

Quinces, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Quince vs Pumpkin seeds 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.
Quince
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 17% 26% 43% 1.1% 7.3% 0.52% 0% 3.3%
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 -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +366.5%
Contains more IronIron +372.9%
Contains more CopperCopper +430.8%
Contains more ZincZinc +25650%
Contains more PhosphorusPhosphorus +441.2%

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.
Quince
2
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 50% 0.67% 0% 0% 5% 6.9% 3.8% 4.9% 9.2% 0% 0% 2.3% 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 +4900%
Contains more Vitamin B5Vitamin B5 +44.6%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B3Vitamin B3 +43%
Contains more FolateFolate +200%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quince
1
15% 84%
Protein: 0.4 g
Fats: 0.1 g
Carbs: 15.3 g
Water: 83.8 g
Other: 0.4 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 +1762.2%
Contains more ProteinProtein +4537.5%
Contains more FatsFats +19300%
Contains more CarbsCarbs +251.3%
Contains more OtherOther +850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quince
1
10% 38% 52%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.05 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +16655.6%
Contains more Poly. FatPolyunsaturated fat +17588%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quince Pumpkin seeds DV% diff.
Zinc 0.04mg 10.3mg 93%
Fiber 1.9g 18.4g 66%
Copper 0.13mg 0.69mg 62%
Magnesium 8mg 262mg 60%
Polyunsaturated fat 0.05g 8.844g 59%
Protein 0.4g 18.55g 36%
Iron 0.7mg 3.31mg 33%
Fats 0.1g 19.4g 30%
Manganese 0.496mg 22%
Potassium 197mg 919mg 21%
Calories 57kcal 446kcal 19%
Saturated fat 0.01g 3.67g 17%
Vitamin C 15mg 0.3mg 16%
Monounsaturated fat 0.036g 6.032g 15%
Carbs 15.3g 53.75g 13%
Phosphorus 17mg 92mg 11%
Calcium 11mg 55mg 4%
Folate 3µg 9µg 2%
Vitamin B2 0.03mg 0.052mg 2%
Vitamin B5 0.081mg 0.056mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin B3 0.2mg 0.286mg 1%
Selenium 0.6µg 1%
Sodium 4mg 18mg 1%
Net carbs 13.4g 35.35g N/A
Vitamin A 2µg 3µg 0%
Vitamin B6 0.04mg 0.037mg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quince Pumpkin seeds
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
6%
Quince
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
11%
Quince
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Quince
Quince contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Quince
Quince is lower in Saturated fat (difference - 3.66g)
Which food is lower in glycemic index?
Quince
Quince is lower in glycemic index (difference - 35)
Which food is cheaper?
Quince
Quince is cheaper (difference - $1.5)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Quince - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168163/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.