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.
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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 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.6 g
Fats:
0.34 g
Carbs:
38.22 g
Water:
58.66 g
Other:
1.18 g
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% |
