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  6. Seeds, hemp seed, hulled vs. Pumpkin seeds

Seeds, hemp seed, hulled vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on the differences between seeds, hemp seed, hulled and pumpkin seeds

  • Seeds, hemp seed, hulled has more manganese, phosphorus, magnesium, vitamin B1, copper, iron, vitamin B3, vitamin B6, and folate; however, pumpkin seeds are higher in fiber.
  • Seeds, hemp seed, hulled covers your daily manganese needs 309% more than pumpkin seeds.
  • Pumpkin seeds contain 38 times less vitamin B1 than seeds, hemp seed, hulled. Seeds, hemp seed, hulled contains 1.275mg of vitamin B1, while pumpkin seeds contain 0.034mg.

Food varieties used in this article are Seeds, hemp seed, hulled and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Seeds, hemp seed, hulled 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 500% 21% 106% 298% 533% 270% 707% 0.65% 991% 0%
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 MagnesiumMagnesium +167.2%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +30.6%
Contains more IronIron +140.2%
Contains more CopperCopper +131.9%
Contains more PhosphorusPhosphorus +1693.5%
Contains less SodiumSodium -72.2%
Contains more ManganeseManganese +1432.3%
~equal in Zinc ~10.3mg
~equal in Selenium ~µg

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 1.7% 0.33% 16% 0% 319% 66% 173% 0% 138% 0% 0% 83% 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 +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +3650%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B3Vitamin B3 +3116.8%
Contains more Vitamin B6Vitamin B6 +1521.6%
Contains more FolateFolate +1122.2%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Seeds, hemp seed, hulled Pumpkin seeds DV% diff.
Manganese 7.6mg 0.496mg 309%
Phosphorus 1650mg 92mg 223%
Polyunsaturated fat 38.1g 8.844g 195%
Magnesium 700mg 262mg 104%
Vitamin B1 1.275mg 0.034mg 103%
Copper 1.6mg 0.69mg 101%
Iron 7.95mg 3.31mg 58%
Fiber 4g 18.4g 58%
Vitamin B3 9.2mg 0.286mg 56%
Fats 48.75g 19.4g 45%
Vitamin B6 0.6mg 0.037mg 43%
Protein 31.56g 18.55g 26%
Folate 110µg 9µg 25%
Vitamin B2 0.285mg 0.052mg 18%
Carbs 8.67g 53.75g 15%
Potassium 1200mg 919mg 8%
Calories 553kcal 446kcal 5%
Vitamin E 0.8mg 5%
Zinc 9.9mg 10.3mg 4%
Saturated fat 4.6g 3.67g 4%
Calcium 70mg 55mg 2%
Monounsaturated fat 5.4g 6.032g 2%
Sodium 5mg 18mg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.5mg 0.3mg 0%
Net carbs 4.67g 35.35g N/A
Sugar 1.5g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.369mg 0.326mg 0%
Threonine 1.269mg 0.683mg 0%
Isoleucine 1.286mg 0.956mg 0%
Leucine 2.163mg 1.572mg 0%
Lysine 1.276mg 1.386mg 0%
Methionine 0.933mg 0.417mg 0%
Phenylalanine 1.447mg 0.924mg 0%
Valine 1.777mg 1.491mg 0%
Histidine 0.969mg 0.515mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 8.684g N/A
Omega-6 - Gamma-linoleic acid 1.34g N/A
Omega-6 - Linoleic acid 27.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 49% 9% 5% 6%
Protein: 31.56 g
Fats: 48.75 g
Carbs: 8.67 g
Water: 4.96 g
Other: 6.06 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 ProteinProtein +70.1%
Contains more FatsFats +151.3%
Contains more OtherOther +59.5%
Contains more CarbsCarbs +520%
~equal in Water ~4.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 11% 79%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.4 g
Polyunsaturated fat: Poly. Fat 38.1 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 Poly. FatPolyunsaturated fat +330.8%
Contains less Sat. FatSaturated fat -20.2%
Contains more Mono. FatMonounsaturated fat +11.7%

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. Seeds, hemp seed, hulled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170148/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.