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  6. Saffron vs. Pumpkin seeds

Saffron vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between saffron and pumpkin seeds

  • Saffron has more manganese, iron, vitamin C, vitamin B6, potassium, phosphorus, and folate; however, pumpkin seeds are richer in zinc, fiber, and copper.
  • Saffron covers your daily manganese needs 1214% more than pumpkin seeds.
  • Pumpkin seeds have 269 times less vitamin C than saffron. Saffron has 80.8mg of vitamin C, while pumpkin seeds have 0.3mg.

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

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 +101.8%
Contains more PotassiumPotassium +87.6%
Contains more IronIron +235.3%
Contains more PhosphorusPhosphorus +173.9%
Contains more ManganeseManganese +5627.4%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +110.4%
Contains more ZincZinc +845%
Contains less SodiumSodium -87.8%
~equal in Magnesium ~262mg

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 269% 9% 0% 0% 29% 62% 27% 0% 233% 0% 0% 70% 0%
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 +26833.3%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +238.2%
Contains more Vitamin B2Vitamin B2 +413.5%
Contains more Vitamin B3Vitamin B3 +410.5%
Contains more Vitamin B6Vitamin B6 +2629.7%
Contains more FolateFolate +933.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Saffron Pumpkin seeds DV% diff.
Manganese 28.408mg 0.496mg 1214%
Iron 11.1mg 3.31mg 97%
Vitamin C 80.8mg 0.3mg 89%
Zinc 1.09mg 10.3mg 84%
Vitamin B6 1.01mg 0.037mg 75%
Fiber 3.9g 18.4g 58%
Polyunsaturated fat 2.067g 8.844g 45%
Copper 0.328mg 0.69mg 40%
Potassium 1724mg 919mg 24%
Phosphorus 252mg 92mg 23%
Fats 5.85g 19.4g 21%
Folate 93µg 9µg 21%
Vitamin B2 0.267mg 0.052mg 17%
Protein 11.43g 18.55g 14%
Monounsaturated fat 0.429g 6.032g 14%
Selenium 5.6µg 10%
Saturated fat 1.586g 3.67g 9%
Vitamin B3 1.46mg 0.286mg 7%
Calories 310kcal 446kcal 7%
Vitamin B1 0.115mg 0.034mg 7%
Sodium 148mg 18mg 6%
Calcium 111mg 55mg 6%
Carbs 65.37g 53.75g 4%
Vitamin A 27µg 3µg 3%
Vitamin B5 0.056mg 1%
Net carbs 61.47g 35.35g N/A
Magnesium 264mg 262mg 0%
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%
Omega-3 - DPA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 CarbsCarbs +21.6%
Contains more WaterWater +164.4%
Contains more OtherOther +43.4%
Contains more ProteinProtein +62.3%
Contains more FatsFats +231.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 -56.8%
Contains more Mono. FatMonounsaturated fat +1306.1%
Contains more Poly. FatPolyunsaturated fat +327.9%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.