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Rose hips vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between rose hips and pumpkin seeds?

  • Rose hips are richer in vitamin C, vitamin A, fiber, manganese, and vitamin B5, yet pumpkin seeds are richer in zinc, copper, magnesium, iron, and potassium.
  • Rose hips' daily need coverage for vitamin C is 473% higher.
  • Rose hips have 70 times more vitamin A than pumpkin seeds. Rose hips have 4345IU of vitamin A, while pumpkin seeds have 62IU.

We used Rose Hips, wild (Northern Plains Indians) and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Rose hips 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 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 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 more CalciumCalcium +207.3%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +105.6%
Contains more MagnesiumMagnesium +279.7%
Contains more PotassiumPotassium +114.2%
Contains more IronIron +212.3%
Contains more CopperCopper +510.6%
Contains more ZincZinc +4020%
Contains more PhosphorusPhosphorus +50.8%
~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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
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 +141900%
Contains more Vitamin AVitamin A +7133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +219.2%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +1328.6%
Contains more Vitamin B6Vitamin B6 +105.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +112.5%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 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 +1203.6%
Contains more ProteinProtein +1059.4%
Contains more FatsFats +5605.9%
Contains more CarbsCarbs +40.6%
Contains more OtherOther +222%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rose hips Pumpkin seeds DV% diff.
Vitamin C 426mg 0.3mg 473%
Zinc 0.25mg 10.3mg 91%
Copper 0.113mg 0.69mg 64%
Polyunsaturated fat 8.844g 59%
Magnesium 69mg 262mg 46%
Vitamin E 5.84mg 39%
Protein 1.6g 18.55g 34%
Fats 0.34g 19.4g 29%
Iron 1.06mg 3.31mg 28%
Vitamin A 217µg 3µg 24%
Manganese 1.02mg 0.496mg 23%
Fiber 24.1g 18.4g 23%
Vitamin K 25.9µg 22%
Saturated fat 3.67g 17%
Vitamin B5 0.8mg 0.056mg 15%
Monounsaturated fat 6.032g 15%
Potassium 429mg 919mg 14%
Calories 162kcal 446kcal 14%
Calcium 169mg 55mg 11%
Vitamin B2 0.166mg 0.052mg 9%
Vitamin B3 1.3mg 0.286mg 6%
Carbs 38.22g 53.75g 5%
Phosphorus 61mg 92mg 4%
Vitamin B6 0.076mg 0.037mg 3%
Vitamin B1 0.016mg 0.034mg 2%
Folate 3µg 9µg 2%
Choline 12mg 2%
Fructose 1.16g 1%
Sodium 4mg 18mg 1%
Net carbs 14.12g 35.35g N/A
Sugar 2.58g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips 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
140%
Rose hips
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
38%
Rose hips
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Rose hips
Rose hips is lower in glycemic index (difference - 64)
Which food is cheaper?
Rose hips
Rose hips is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rose hips
Rose hips is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.58g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/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.