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  6. Mayonnaise vs. Pumpkin seeds

Mayonnaise vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are Mayonnaise and Pumpkin seeds different?

  • Pumpkin seeds are higher than Mayonnaise in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seeds covers your daily need of Zinc 92% more than Mayonnaise.

Salad dressing, mayonnaise, regular and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Mayonnaise 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 0.71% 2.4% 1.8% 7.9% 6.3% 4.1% 9% 83% 0.91% 13%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +26100%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +4495%
Contains more IronIron +1476.2%
Contains more CopperCopper +3531.6%
Contains more ZincZinc +6766.7%
Contains more PhosphorusPhosphorus +338.1%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +6985.7%

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 0% 3.9% 66% 6% 2.5% 4.4% 0% 10% 1.8% 15% 408% 3.8% 19%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +207.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +240%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +362.5%
Contains more FolateFolate +80%
~equal in Vitamin A ~62IU

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
75% 22% 2%
Protein: 0.96 g
Fats: 74.85 g
Carbs: 0.57 g
Water: 21.65 g
Other: 1.97 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 FatsFats +285.8%
Contains more WaterWater +381.1%
Contains more ProteinProtein +1832.3%
Contains more CarbsCarbs +9329.8%
Contains more OtherOther +92.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 23% 61%
Saturated Fat: Sat. Fat 11.703 g
Monounsaturated Fat: Mono. Fat 16.843 g
Polyunsaturated fat: Poly. Fat 44.69 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 more Mono. FatMonounsaturated Fat +179.2%
Contains more Poly. FatPolyunsaturated fat +405.3%
Contains less Sat. FatSaturated Fat -68.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mayonnaise Pumpkin seeds Opinion
Calories 680kcal 446kcal Mayonnaise
Protein 0.96g 18.55g Pumpkin seeds
Fats 74.85g 19.4g Mayonnaise
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 0.57g 35.35g Pumpkin seeds
Carbs 0.57g 53.75g Pumpkin seeds
Cholesterol 42mg 0mg Pumpkin seeds
Vitamin D 7IU 0IU Mayonnaise
Magnesium 1mg 262mg Pumpkin seeds
Calcium 8mg 55mg Pumpkin seeds
Potassium 20mg 919mg Pumpkin seeds
Iron 0.21mg 3.31mg Pumpkin seeds
Sugar 0.57g Pumpkin seeds
Fiber 0g 18.4g Pumpkin seeds
Copper 0.019mg 0.69mg Pumpkin seeds
Zinc 0.15mg 10.3mg Pumpkin seeds
Phosphorus 21mg 92mg Pumpkin seeds
Sodium 635mg 18mg Pumpkin seeds
Vitamin A 65IU 62IU Mayonnaise
Vitamin A 16µg 3µg Mayonnaise
Vitamin E 3.28mg Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Manganese 0.007mg 0.496mg Pumpkin seeds
Selenium 2.3µg Mayonnaise
Vitamin B1 0.01mg 0.034mg Pumpkin seeds
Vitamin B2 0.019mg 0.052mg Pumpkin seeds
Vitamin B3 0mg 0.286mg Pumpkin seeds
Vitamin B5 0.172mg 0.056mg Mayonnaise
Vitamin B6 0.008mg 0.037mg Pumpkin seeds
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg Mayonnaise
Folate 5µg 9µg Pumpkin seeds
Trans Fat 0.187g Pumpkin seeds
Choline 34.2mg Mayonnaise
Saturated Fat 11.703g 3.67g Pumpkin seeds
Monounsaturated Fat 16.843g 6.032g Mayonnaise
Polyunsaturated fat 44.69g 8.844g Mayonnaise
Tryptophan 0.017mg 0.326mg Pumpkin seeds
Threonine 0.055mg 0.683mg Pumpkin seeds
Isoleucine 0.065mg 0.956mg Pumpkin seeds
Leucine 0.095mg 1.572mg Pumpkin seeds
Lysine 0.072mg 1.386mg Pumpkin seeds
Methionine 0.035mg 0.417mg Pumpkin seeds
Phenylalanine 0.057mg 0.924mg Pumpkin seeds
Valine 0.074mg 1.491mg Pumpkin seeds
Histidine 0.026mg 0.515mg Pumpkin seeds
Fructose 0.05g Mayonnaise
Omega-3 - DHA 0.005g Mayonnaise
Omega-3 - ALA 5.331g Mayonnaise
Omega-3 - Eicosatrienoic acid 0.002g Mayonnaise
Omega-6 - Gamma-linoleic acid 0.125g Mayonnaise
Omega-6 - Eicosadienoic acid 0.03g Mayonnaise
Omega-6 - Linoleic acid 38.942g Mayonnaise

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mayonnaise Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
41%
Mayonnaise
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
13%
Mayonnaise
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 42mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 617mg)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 8.033g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is cheaper?
Mayonnaise
Mayonnaise is cheaper (difference - $1.6)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (N/A)
Which food is richer in vitamins?
?
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

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. Mayonnaise - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171009/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.