Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Seeds, pumpkin and squash seed kernels, dried
  5. Compare
  6. Seeds, pumpkin and squash seed kernels, dried vs. Pumpkin seed

Seeds, pumpkin and squash seed kernels, dried vs. Pumpkin seed — In-Depth Nutrition Comparison

Compare

What are the differences between Seeds, pumpkin and squash seed kernels, dried and Pumpkin seed?

  • Seeds, pumpkin and squash seed kernels, dried is higher in Vitamin B2, Manganese, Phosphorus, Magnesium, Copper, Iron, and Vitamin B3, yet Pumpkin seed is higher in Fiber, and Zinc.
  • Seeds, pumpkin and squash seed kernels, dried's daily need coverage for Vitamin B2 is 11765% more.
  • Seeds, pumpkin and squash seed kernels, dried has 17 times more Vitamin B3 than Pumpkin seed. While Seeds, pumpkin and squash seed kernels, dried has 4.987mg of Vitamin B3, Pumpkin seed has only 0.286mg.
  • The amount of Saturated Fat in Pumpkin seed is lower.

We used Seeds, pumpkin and squash seed kernels, dried and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

Seeds, pumpkin and squash seed kernels, dried 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" 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 423% 14% 71% 331% 448% 213% 528% 0.91% 593% 51%
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 +126%
Contains more IronIron +166.5%
Contains more CopperCopper +94.6%
Contains more PhosphorusPhosphorus +1240.2%
Contains less SodiumSodium -61.1%
Contains more ManganeseManganese +815.9%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +19.6%
Contains more PotassiumPotassium +13.6%
Contains more ZincZinc +31.9%

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 6.3% 0.96% 44% 0% 68% 35308% 94% 45% 33% 0% 18% 44% 34%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +533.3%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +702.9%
Contains more Vitamin B2Vitamin B2 +294130.8%
Contains more Vitamin B3Vitamin B3 +1643.7%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +286.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +544.4%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 49% 11% 5% 5%
Protein: 30.23 g
Fats: 49.05 g
Carbs: 10.71 g
Water: 5.23 g
Other: 4.78 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 +63%
Contains more FatsFats +152.8%
Contains more WaterWater +16.2%
Contains more OtherOther +25.8%
Contains more CarbsCarbs +401.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 35% 46%
Saturated Fat: Sat. Fat 8.659 g
Monounsaturated Fat: Mono. Fat 16.242 g
Polyunsaturated fat: Poly. Fat 20.976 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 Mono. FatMonounsaturated Fat +169.3%
Contains more Poly. FatPolyunsaturated fat +137.2%
Contains less Sat. FatSaturated Fat -57.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, pumpkin and squash seed kernels, dried Pumpkin seed
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, dried Pumpkin seed Opinion
Calories 559kcal 446kcal Seeds, pumpkin and squash seed kernels, dried
Protein 30.23g 18.55g Seeds, pumpkin and squash seed kernels, dried
Fats 49.05g 19.4g Seeds, pumpkin and squash seed kernels, dried
Vitamin C 1.9mg 0.3mg Seeds, pumpkin and squash seed kernels, dried
Net carbs 4.71g 35.35g Pumpkin seed
Carbs 10.71g 53.75g Pumpkin seed
Magnesium 592mg 262mg Seeds, pumpkin and squash seed kernels, dried
Calcium 46mg 55mg Pumpkin seed
Potassium 809mg 919mg Pumpkin seed
Iron 8.82mg 3.31mg Seeds, pumpkin and squash seed kernels, dried
Sugar 1.4g Pumpkin seed
Fiber 6g 18.4g Pumpkin seed
Copper 1.343mg 0.69mg Seeds, pumpkin and squash seed kernels, dried
Zinc 7.81mg 10.3mg Pumpkin seed
Starch 1.47g Seeds, pumpkin and squash seed kernels, dried
Phosphorus 1233mg 92mg Seeds, pumpkin and squash seed kernels, dried
Sodium 7mg 18mg Seeds, pumpkin and squash seed kernels, dried
Vitamin A 16IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin E 2.18mg Seeds, pumpkin and squash seed kernels, dried
Manganese 4.543mg 0.496mg Seeds, pumpkin and squash seed kernels, dried
Selenium 9.4µg Seeds, pumpkin and squash seed kernels, dried
Vitamin B1 0.273mg 0.034mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B2 153mg 0.052mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B3 4.987mg 0.286mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B5 0.75mg 0.056mg Seeds, pumpkin and squash seed kernels, dried
Vitamin B6 0.143mg 0.037mg Seeds, pumpkin and squash seed kernels, dried
Vitamin K 7.3µg Seeds, pumpkin and squash seed kernels, dried
Folate 58µg 9µg Seeds, pumpkin and squash seed kernels, dried
Trans Fat 0.064g Pumpkin seed
Choline 63mg Seeds, pumpkin and squash seed kernels, dried
Saturated Fat 8.659g 3.67g Pumpkin seed
Monounsaturated Fat 16.242g 6.032g Seeds, pumpkin and squash seed kernels, dried
Polyunsaturated fat 20.976g 8.844g Seeds, pumpkin and squash seed kernels, dried
Tryptophan 0.576mg 0.326mg Seeds, pumpkin and squash seed kernels, dried
Threonine 0.998mg 0.683mg Seeds, pumpkin and squash seed kernels, dried
Isoleucine 1.281mg 0.956mg Seeds, pumpkin and squash seed kernels, dried
Leucine 2.419mg 1.572mg Seeds, pumpkin and squash seed kernels, dried
Lysine 1.236mg 1.386mg Pumpkin seed
Methionine 0.603mg 0.417mg Seeds, pumpkin and squash seed kernels, dried
Phenylalanine 1.733mg 0.924mg Seeds, pumpkin and squash seed kernels, dried
Valine 1.579mg 1.491mg Seeds, pumpkin and squash seed kernels, dried
Histidine 0.78mg 0.515mg Seeds, pumpkin and squash seed kernels, dried
Fructose 0.15g Seeds, pumpkin and squash seed kernels, dried
Omega-3 - ALA 0.12g Seeds, pumpkin and squash seed kernels, dried
Omega-6 - Eicosadienoic acid 0.004g Seeds, pumpkin and squash seed kernels, dried
Omega-6 - Linoleic acid 20.667g Seeds, pumpkin and squash seed kernels, dried

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seed kernels, dried Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
2746%
Seeds, pumpkin and squash seed kernels, dried
4%
Pumpkin seed
Minerals Daily Need Coverage Score
267%
Seeds, pumpkin and squash seed kernels, dried
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is cheaper (difference - $2.2)
Which food is richer in vitamins?
Seeds, pumpkin and squash seed kernels, dried
Seeds, pumpkin and squash seed kernels, dried is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 4.989g)
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.

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, pumpkin and squash seed kernels, dried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170556/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.