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Sapodilla vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between sapodillas and pumpkin seeds?

  • Sapodillas are richer in vitamin C, yet pumpkin seeds are richer in zinc, copper, magnesium, fiber, iron, potassium, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.
  • Sapodillas have 49 times more vitamin C than pumpkin seeds. Sapodillas have 14.7mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Sapodillas contain less saturated fat.

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

Infographic

Sapodilla vs Pumpkin seeds 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" 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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
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 less SodiumSodium -33.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2083.3%
Contains more CalciumCalcium +161.9%
Contains more PotassiumPotassium +376.2%
Contains more IronIron +313.8%
Contains more CopperCopper +702.3%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +666.7%

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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 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 +4800%
Contains more Vitamin B5Vitamin B5 +350%
Contains more FolateFolate +55.6%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +160%
Contains more Vitamin B3Vitamin B3 +43%
~equal in Vitamin A ~3µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 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 WaterWater +1633.3%
Contains more ProteinProtein +4115.9%
Contains more FatsFats +1663.6%
Contains more CarbsCarbs +169.3%
Contains more OtherOther +660%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 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 -94.7%
Contains more Mono. FatMonounsaturated fat +1057.8%
Contains more Poly. FatPolyunsaturated fat +80300%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sapodilla Pumpkin seeds DV% diff.
Zinc 0.1mg 10.3mg 93%
Copper 0.086mg 0.69mg 67%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 0.011g 8.844g 59%
Fiber 5.3g 18.4g 52%
Protein 0.44g 18.55g 36%
Iron 0.8mg 3.31mg 31%
Fats 1.1g 19.4g 28%
Manganese 0.496mg 22%
Potassium 193mg 919mg 21%
Calories 83kcal 446kcal 18%
Vitamin C 14.7mg 0.3mg 16%
Saturated fat 0.194g 3.67g 16%
Monounsaturated fat 0.521g 6.032g 14%
Carbs 19.96g 53.75g 11%
Phosphorus 12mg 92mg 11%
Vitamin B5 0.252mg 0.056mg 4%
Vitamin B1 0mg 0.034mg 3%
Calcium 21mg 55mg 3%
Vitamin B2 0.02mg 0.052mg 2%
Selenium 0.6µg 1%
Vitamin B3 0.2mg 0.286mg 1%
Folate 14µg 9µg 1%
Net carbs 14.66g 35.35g N/A
Sodium 12mg 18mg 0%
Vitamin A 3µg 3µg 0%
Vitamin B6 0.037mg 0.037mg 0%
Tryptophan 0.005mg 0.326mg 0%
Threonine 0.012mg 0.683mg 0%
Isoleucine 0.015mg 0.956mg 0%
Leucine 0.024mg 1.572mg 0%
Lysine 0.039mg 1.386mg 0%
Methionine 0.003mg 0.417mg 0%
Phenylalanine 0.013mg 0.924mg 0%
Valine 0.016mg 1.491mg 0%
Histidine 0.016mg 0.515mg 0%

Which food is preferable for your diet?

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

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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
7%
Sapodilla
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
10%
Sapodilla
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Sapodilla
Sapodilla contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Sapodilla
Sapodilla is lower in Saturated fat (difference - 3.476g)
Which food is lower in glycemic index?
Sapodilla
Sapodilla is lower in glycemic index (difference - 37)
Which food is cheaper?
Sapodilla
Sapodilla is cheaper (difference - $2.2)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.