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Rosemary vs Pumpkin seed - In-Depth Nutrition Comparison

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What are the main differences between Rosemary and Pumpkin seed?

  • Rosemary is richer in Iron, Calcium, Folate, Vitamin C, Vitamin B6, and Manganese, yet Pumpkin seed is richer in Zinc, Copper, Magnesium, and Fiber.
  • Pumpkin seed's daily need coverage for Zinc is 85% higher.
  • Rosemary has 73 times more Vitamin C than Pumpkin seed. Rosemary has 21.8mg of Vitamin C, while Pumpkin seed has 0.3mg.

We used Rosemary, fresh and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Rosemary vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +476.4%
Contains more Iron +100.9%
Contains more Magnesium +187.9%
Contains more Phosphorus +39.4%
Contains more Potassium +37.6%
Contains less Sodium -30.8%
Contains more Zinc +1007.5%
Contains more Copper +129.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 96% 250% 65% 29% 59% 4% 26% 101%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +476.4%
Contains more Iron +100.9%
Contains more Magnesium +187.9%
Contains more Phosphorus +39.4%
Contains more Potassium +37.6%
Contains less Sodium -30.8%
Contains more Zinc +1007.5%
Contains more Copper +129.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +4616.1%
Contains more Vitamin C +7166.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.034
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 176% 0% 0% 73% 9% 36% 18% 49% 78% 82% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +4616.1%
Contains more Vitamin C +7166.7%
Contains more Vitamin B2 +192.3%
Contains more Vitamin B3 +218.9%
Contains more Vitamin B5 +1335.7%
Contains more Vitamin B6 +808.1%
Contains more Folate +1111.1%
Equal in Vitamin B1 - 0.034

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rosemary Pumpkin seed
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Rosemary Pumpkin seed Opinion
Net carbs 6.6g 35.35g Pumpkin seed
Protein 3.31g 18.55g Pumpkin seed
Fats 5.86g 19.4g Pumpkin seed
Carbs 20.7g 53.75g Pumpkin seed
Calories 131kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 14.1g 18.4g Pumpkin seed
Calcium 317mg 55mg Rosemary
Iron 6.65mg 3.31mg Rosemary
Magnesium 91mg 262mg Pumpkin seed
Phosphorus 66mg 92mg Pumpkin seed
Potassium 668mg 919mg Pumpkin seed
Sodium 26mg 18mg Pumpkin seed
Zinc 0.93mg 10.3mg Pumpkin seed
Copper 0.301mg 0.69mg Pumpkin seed
Vitamin A 2924IU 62IU Rosemary
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 21.8mg 0.3mg Rosemary
Vitamin B1 0.036mg 0.034mg Rosemary
Vitamin B2 0.152mg 0.052mg Rosemary
Vitamin B3 0.912mg 0.286mg Rosemary
Vitamin B5 0.804mg 0.056mg Rosemary
Vitamin B6 0.336mg 0.037mg Rosemary
Folate 109µg 9µg Rosemary
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.051mg 0.326mg Pumpkin seed
Threonine 0.136mg 0.683mg Pumpkin seed
Isoleucine 0.136mg 0.956mg Pumpkin seed
Leucine 0.249mg 1.572mg Pumpkin seed
Lysine 0.143mg 1.386mg Pumpkin seed
Methionine 0.047mg 0.417mg Pumpkin seed
Phenylalanine 0.169mg 0.924mg Pumpkin seed
Valine 0.165mg 1.491mg Pumpkin seed
Histidine 0.066mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 2.838g 3.67g Rosemary
Monounsaturated Fat 1.16g 6.032g Pumpkin seed
Polyunsaturated fat 0.901g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rosemary Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Rosemary
4
Pumpkin seed
Mineral Summary Score
78
Rosemary
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Rosemary
111%
Pumpkin seed
Carbohydrates
21%
Rosemary
54%
Pumpkin seed
Fats
27%
Rosemary
90%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Rosemary
Rosemary is lower in Saturated Fat (difference - 0.832g)
Which food is lower in glycemic index?
Rosemary
Rosemary is lower in glycemic index (difference - 70)
Which food is cheaper?
Rosemary
Rosemary is cheaper (difference - $0.7)
Which food is richer in vitamins?
Rosemary
Rosemary is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 8mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/nutrients
  2. Pumpkin seed - 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.