Salsa vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Differences between salsa and pumpkin seeds
- Salsa has more vitamin A, while pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, iron, and phosphorus.
- Pumpkin seeds' daily need coverage for zinc is 92% higher.
- Pumpkin seeds contain 24 times less sodium than salsa. Salsa contains 430mg of sodium, while pumpkin seeds contain 18mg.
The food types used in this comparison are USDA Commodity, salsa and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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 SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1537.5% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +240.4% |
| Contains more IronIron | +47.8% |
| Contains more CopperCopper | +618.8% |
| Contains more ZincZinc | +5958.8% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains less SodiumSodium | -95.8% |
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 | +1233.3% |
| Contains more Vitamin AVitamin A | +833.3% |
| Contains more Vitamin B1Vitamin B1 | +47.1% |
| Contains more Vitamin B3Vitamin B3 | +277.6% |
| Contains more Vitamin B6Vitamin B6 | +302.7% |
| Contains more FolateFolate | +111.1% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.17mg | 10.3mg | 92% |
| Fiber | 1.4g | 18.4g | 68% |
| Copper | 0.096mg | 0.69mg | 66% |
| Magnesium | 16mg | 262mg | 59% |
| Polyunsaturated fat | 0.107g | 8.844g | 58% |
| Protein | 1.5g | 18.55g | 34% |
| Fats | 0.2g | 19.4g | 30% |
| Manganese | 0.496mg | 22% | |
| Calories | 36kcal | 446kcal | 21% |
| Potassium | 270mg | 919mg | 19% |
| Sodium | 430mg | 18mg | 18% |
| Saturated fat | 0.029g | 3.67g | 17% |
| Carbs | 7g | 53.75g | 16% |
| Monounsaturated fat | 0.016g | 6.032g | 15% |
| Iron | 2.24mg | 3.31mg | 13% |
| Phosphorus | 30mg | 92mg | 9% |
| Vitamin B6 | 0.149mg | 0.037mg | 9% |
| Vitamin B3 | 1.08mg | 0.286mg | 5% |
| Calcium | 12mg | 55mg | 4% |
| Vitamin C | 4mg | 0.3mg | 4% |
| Folate | 19µg | 9µg | 3% |
| Vitamin A | 28µg | 3µg | 3% |
| Vitamin B2 | 0.03mg | 0.052mg | 2% |
| Vitamin B1 | 0.05mg | 0.034mg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Selenium | 0.4µg | 1% | |
| Net carbs | 5.6g | 35.35g | 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:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1893.3% |
| Contains more ProteinProtein | +1136.7% |
| Contains more FatsFats | +9600% |
| Contains more CarbsCarbs | +667.9% |
| Contains more OtherOther | +137.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
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 | -99.2% |
| Contains more Mono. FatMonounsaturated fat | +37600% |
| Contains more Poly. FatPolyunsaturated fat | +8165.4% |
