Quinoa vs. Pumpkin seed — In-Depth Nutrition Comparison
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Significant differences between Quinoa and Pumpkin seed
- Quinoa has more Phosphorus, Folate, and Vitamin B6, however, Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
- Pumpkin seed covers your daily Zinc needs 84% more than Quinoa.
- Pumpkin seed has 5 times less Folate than Quinoa. Quinoa has 42µg of Folate, while Pumpkin seed has 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
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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.
Contains
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Phosphorus
+65.2%
Contains
less
Sodium
-61.1%
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Manganese
+27.2%
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Calcium
+223.5%
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Iron
+122.1%
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Magnesium
+309.4%
Contains
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Potassium
+434.3%
Contains
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Zinc
+845%
Contains
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Copper
+259.4%
Contains
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Phosphorus
+65.2%
Contains
less
Sodium
-61.1%
Contains
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Manganese
+27.2%
Contains
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Calcium
+223.5%
Contains
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Iron
+122.1%
Contains
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Magnesium
+309.4%
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Potassium
+434.3%
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Zinc
+845%
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Copper
+259.4%
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.
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Contains
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Vitamin B1
+214.7%
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Vitamin B2
+111.5%
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Vitamin B3
+44.1%
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Vitamin B6
+232.4%
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Folate
+366.7%
Contains
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Vitamin A
+1140%
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Vitamin C
+∞%
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Vitamin B1
+214.7%
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Vitamin B2
+111.5%
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Vitamin B3
+44.1%
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Vitamin B6
+232.4%
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Folate
+366.7%
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Vitamin A
+1140%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1491.3%
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Protein
+321.6%
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Fats
+910.4%
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Carbs
+152.3%
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Other
+393.5%
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Water
+1491.3%
Contains
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Protein
+321.6%
Contains
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Fats
+910.4%
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Carbs
+152.3%
Contains
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Other
+393.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-93.7%
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Monounsaturated Fat
+1042.4%
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Polyunsaturated fat
+720.4%
Saturated Fat:
0.231 g
Monounsaturated Fat:
0.528 g
Polyunsaturated fat:
1.078 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-93.7%
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Monounsaturated Fat
+1042.4%
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Polyunsaturated fat
+720.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 18.5g | 35.35g |
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| Protein | 4.4g | 18.55g |
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| Fats | 1.92g | 19.4g |
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| Carbs | 21.3g | 53.75g |
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| Calories | 120kcal | 446kcal |
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| Starch | 17.63g |
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| Sugar | 0.87g |
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| Fiber | 2.8g | 18.4g |
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| Calcium | 17mg | 55mg |
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| Iron | 1.49mg | 3.31mg |
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| Magnesium | 64mg | 262mg |
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| Phosphorus | 152mg | 92mg |
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| Potassium | 172mg | 919mg |
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| Sodium | 7mg | 18mg |
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| Zinc | 1.09mg | 10.3mg |
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| Copper | 0.192mg | 0.69mg |
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| Manganese | 0.631mg | 0.496mg |
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| Selenium | 2.8µg |
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| Vitamin A | 5IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.63mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.107mg | 0.034mg |
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| Vitamin B2 | 0.11mg | 0.052mg |
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| Vitamin B3 | 0.412mg | 0.286mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 0.123mg | 0.037mg |
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| Folate | 42µg | 9µg |
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| Tryptophan | 0.052mg | 0.326mg |
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| Threonine | 0.131mg | 0.683mg |
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| Isoleucine | 0.157mg | 0.956mg |
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| Leucine | 0.261mg | 1.572mg |
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| Lysine | 0.239mg | 1.386mg |
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| Methionine | 0.096mg | 0.417mg |
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| Phenylalanine | 0.185mg | 0.924mg |
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| Valine | 0.185mg | 1.491mg |
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| Histidine | 0.127mg | 0.515mg |
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| Saturated Fat | 0.231g | 3.67g |
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| Omega-3 - DHA | 0.015g |
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| Monounsaturated Fat | 0.528g | 6.032g |
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| Polyunsaturated fat | 1.078g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
11%
4%
Minerals Daily Need Coverage Score
38%
103%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Quinoa is lower in Saturated Fat (difference - 3.439g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 53)
Which food is cheaper?
Quinoa is cheaper (difference - $2.2)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0.87g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)