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Seed vs Pumpkin seed - In-Depth Nutrition Comparison

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How are Seed and Pumpkin seed different?

  • Seed is higher in Phosphorus, Manganese, Fiber, Calcium, Iron, Vitamin B3, Vitamin B1, Copper, and Magnesium, however Pumpkin seed is richer in Zinc.
  • Daily need coverage for Phosphorus from Seed is 110% higher.
  • Seed contains 31 times more Vitamin B3 than Pumpkin seed. While Seed contains 8.83mg of Vitamin B3, Pumpkin seed contains only 0.286mg.

Seeds, chia seeds, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Seed vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1047.3%
Contains more Iron +133.2%
Contains more Magnesium +27.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Copper +33.9%
Contains more Potassium +125.8%
Contains more Zinc +124.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +1047.3%
Contains more Iron +133.2%
Contains more Magnesium +27.9%
Contains more Phosphorus +834.8%
Contains less Sodium -11.1%
Contains more Copper +33.9%
Contains more Potassium +125.8%
Contains more Zinc +124.9%

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
Seed
6
:
Contains more Vitamin C +433.3%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +2987.4%
Contains more Folate +444.4%
Contains more Vitamin A +14.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 C +433.3%
Contains more Vitamin B1 +1723.5%
Contains more Vitamin B2 +226.9%
Contains more Vitamin B3 +2987.4%
Contains more Folate +444.4%
Contains more Vitamin A +14.8%

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.
Seed Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Pumpkin seed Opinion
Net carbs 7.72g 35.35g Pumpkin seed
Protein 16.54g 18.55g Pumpkin seed
Fats 30.74g 19.4g Seed
Carbs 42.12g 53.75g Pumpkin seed
Calories 486kcal 446kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g 18.4g Seed
Calcium 631mg 55mg Seed
Iron 7.72mg 3.31mg Seed
Magnesium 335mg 262mg Seed
Phosphorus 860mg 92mg Seed
Potassium 407mg 919mg Pumpkin seed
Sodium 16mg 18mg Seed
Zinc 4.58mg 10.3mg Pumpkin seed
Copper 0.924mg 0.69mg Seed
Vitamin A 54IU 62IU Pumpkin seed
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Pumpkin seed
Vitamin D µg 0µg Pumpkin seed
Vitamin C 1.6mg 0.3mg Seed
Vitamin B1 0.62mg 0.034mg Seed
Vitamin B2 0.17mg 0.052mg Seed
Vitamin B3 8.83mg 0.286mg Seed
Vitamin B5 mg 0.056mg Pumpkin seed
Vitamin B6 mg 0.037mg Pumpkin seed
Folate 49µg 9µg Seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.326mg Seed
Threonine 0.709mg 0.683mg Seed
Isoleucine 0.801mg 0.956mg Pumpkin seed
Leucine 1.371mg 1.572mg Pumpkin seed
Lysine 0.97mg 1.386mg Pumpkin seed
Methionine 0.588mg 0.417mg Seed
Phenylalanine 1.016mg 0.924mg Seed
Valine 0.95mg 1.491mg Pumpkin seed
Histidine 0.531mg 0.515mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Pumpkin seed
Saturated Fat 3.33g 3.67g Seed
Monounsaturated Fat 2.309g 6.032g Pumpkin seed
Polyunsaturated fat 23.665g 8.844g Seed

Which food is preferable for your diet?

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

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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
35
Seed
4
Pumpkin seed
Mineral Summary Score
195
Seed
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
99%
Seed
111%
Pumpkin seed
Carbohydrates
42%
Seed
54%
Pumpkin seed
Fats
142%
Seed
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.34g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 15)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.