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  6. Quinoa vs. Pumpkin seeds

Quinoa vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between quinoa and pumpkin seeds

  • Quinoa has more phosphorus, folate, and vitamin B6; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily zinc needs 84% more than quinoa.
  • Pumpkin seeds have 5 times less folate than quinoa. Quinoa has 42µg of folate, while pumpkin seeds have 9µg.
  • Quinoa contains less saturated fat.

Specific food types used in this comparison are Quinoa, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Quinoa 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.
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
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 more PhosphorusPhosphorus +65.2%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +27.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +309.4%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +434.3%
Contains more IronIron +122.1%
Contains more CopperCopper +259.4%
Contains more ZincZinc +845%

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.
Quinoa
Quinoa
7
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% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +214.7%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +44.1%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Pumpkin seeds DV% diff.
Zinc 1.09mg 10.3mg 84%
Fiber 2.8g 18.4g 62%
Copper 0.192mg 0.69mg 55%
Polyunsaturated fat 1.078g 8.844g 52%
Magnesium 64mg 262mg 47%
Protein 4.4g 18.55g 28%
Fats 1.92g 19.4g 27%
Iron 1.49mg 3.31mg 23%
Potassium 172mg 919mg 22%
Saturated fat 0.231g 3.67g 16%
Calories 120kcal 446kcal 16%
Monounsaturated fat 0.528g 6.032g 14%
Carbs 21.3g 53.75g 11%
Phosphorus 152mg 92mg 9%
Folate 42µg 9µg 8%
Starch 17.63g 7%
Vitamin B6 0.123mg 0.037mg 7%
Manganese 0.631mg 0.496mg 6%
Vitamin B1 0.107mg 0.034mg 6%
Selenium 2.8µg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin B2 0.11mg 0.052mg 4%
Calcium 17mg 55mg 4%
Vitamin B3 0.412mg 0.286mg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 18.5g 35.35g N/A
Sugar 0.87g N/A
Sodium 7mg 18mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.052mg 0.326mg 0%
Threonine 0.131mg 0.683mg 0%
Isoleucine 0.157mg 0.956mg 0%
Leucine 0.261mg 1.572mg 0%
Lysine 0.239mg 1.386mg 0%
Methionine 0.096mg 0.417mg 0%
Phenylalanine 0.185mg 0.924mg 0%
Valine 0.185mg 1.491mg 0%
Histidine 0.127mg 0.515mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +1491.3%
Contains more ProteinProtein +321.6%
Contains more FatsFats +910.4%
Contains more CarbsCarbs +152.3%
Contains more OtherOther +393.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 -93.7%
Contains more Mono. FatMonounsaturated fat +1042.4%
Contains more Poly. FatPolyunsaturated fat +720.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.