Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Mayonnaise vs Pumpkin seed - In-Depth Nutrition Comparison

Compare

How are Mayonnaise and Pumpkin seed different?

  • Pumpkin seed is higher than Mayonnaise in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese.
  • Pumpkin seed covers your daily need of Zinc 92% more than Mayonnaise.
  • Mayonnaise contains 35 times more Sodium than Pumpkin seed. Mayonnaise contains 635mg of Sodium, while Pumpkin seed contains 18mg.

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

Infographic

Mayonnaise vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +587.5%
Contains more Iron +1476.2%
Contains more Magnesium +26100%
Contains more Phosphorus +338.1%
Contains more Potassium +4495%
Contains less Sodium -97.2%
Contains more Zinc +6766.7%
Contains more Copper +3531.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 1% 9% 2% 83% 5% 7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +587.5%
Contains more Iron +1476.2%
Contains more Magnesium +26100%
Contains more Phosphorus +338.1%
Contains more Potassium +4495%
Contains less Sodium -97.2%
Contains more Zinc +6766.7%
Contains more Copper +3531.6%

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 D +∞%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +173.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +362.5%
Contains more Folate +80%
Equal in Vitamin A - 62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 66% 6% 0% 3% 5% 0% 11% 2% 4% 15% 408%
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 D +∞%
Contains more Vitamin B5 +207.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +240%
Contains more Vitamin B2 +173.7%
Contains more Vitamin B3 +∞%
Contains more Vitamin B6 +362.5%
Contains more Folate +80%
Equal in Vitamin A - 62

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.
Mayonnaise Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 seed Opinion
Net carbs 0.57g 35.35g Pumpkin seed
Protein 0.96g 18.55g Pumpkin seed
Fats 74.85g 19.4g Mayonnaise
Carbs 0.57g 53.75g Pumpkin seed
Calories 680kcal 446kcal Mayonnaise
Starch g g
Fructose 0.05g g Mayonnaise
Sugar 0.57g g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 8mg 55mg Pumpkin seed
Iron 0.21mg 3.31mg Pumpkin seed
Magnesium 1mg 262mg Pumpkin seed
Phosphorus 21mg 92mg Pumpkin seed
Potassium 20mg 919mg Pumpkin seed
Sodium 635mg 18mg Pumpkin seed
Zinc 0.15mg 10.3mg Pumpkin seed
Copper 0.019mg 0.69mg Pumpkin seed
Vitamin A 65IU 62IU Mayonnaise
Vitamin E 3.28mg mg Mayonnaise
Vitamin D 7IU 0IU Mayonnaise
Vitamin D 0.2µg 0µg Mayonnaise
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.01mg 0.034mg Pumpkin seed
Vitamin B2 0.019mg 0.052mg Pumpkin seed
Vitamin B3 0mg 0.286mg Pumpkin seed
Vitamin B5 0.172mg 0.056mg Mayonnaise
Vitamin B6 0.008mg 0.037mg Pumpkin seed
Folate 5µg 9µg Pumpkin seed
Vitamin B12 0.12µg 0µg Mayonnaise
Vitamin K 163µg µg Mayonnaise
Tryptophan 0.017mg 0.326mg Pumpkin seed
Threonine 0.055mg 0.683mg Pumpkin seed
Isoleucine 0.065mg 0.956mg Pumpkin seed
Leucine 0.095mg 1.572mg Pumpkin seed
Lysine 0.072mg 1.386mg Pumpkin seed
Methionine 0.035mg 0.417mg Pumpkin seed
Phenylalanine 0.057mg 0.924mg Pumpkin seed
Valine 0.074mg 1.491mg Pumpkin seed
Histidine 0.026mg 0.515mg Pumpkin seed
Cholesterol 42mg 0mg Pumpkin seed
Trans Fat 0.187g g Pumpkin seed
Saturated Fat 11.703g 3.67g Pumpkin seed
Monounsaturated Fat 16.843g 6.032g Mayonnaise
Polyunsaturated fat 44.69g 8.844g Mayonnaise

Which food is preferable for your diet?

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

People also compare

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
Mayonnaise
4
Pumpkin seed
Mineral Summary Score
14
Mayonnaise
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
6%
Mayonnaise
111%
Pumpkin seed
Carbohydrates
1%
Mayonnaise
54%
Pumpkin seed
Fats
345%
Mayonnaise
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.57g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 617mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 42mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 8.033g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed 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

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