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  6. Seeds, pumpkin and squash seed kernels, dried vs. Pumpkin seeds

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

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

  • Seeds, pumpkin, and squash seed kernels, dried is higher in vitamin B2, manganese, phosphorus, magnesium, copper, iron, and vitamin B3, yet pumpkin seeds are 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 seeds. While seeds, pumpkin,, and squash seed kernels, dried has 4.987mg of vitamin B3, pumpkin,, seeds have only 0.286mg.
  • The amount of saturated fat in pumpkin seeds 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 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 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% 0.33% 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% 1% 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 EVitamin 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 +200%
~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 seeds
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 seeds DV% diff.
Vitamin B2 153mg 0.052mg 11765%
Manganese 4.543mg 0.496mg 176%
Phosphorus 1233mg 92mg 163%
Polyunsaturated fat 20.976g 8.844g 81%
Magnesium 592mg 262mg 79%
Copper 1.343mg 0.69mg 73%
Iron 8.82mg 3.31mg 69%
Fiber 6g 18.4g 50%
Fats 49.05g 19.4g 46%
Vitamin B3 4.987mg 0.286mg 29%
Monounsaturated fat 16.242g 6.032g 26%
Saturated fat 8.659g 3.67g 23%
Protein 30.23g 18.55g 23%
Zinc 7.81mg 10.3mg 23%
Vitamin B1 0.273mg 0.034mg 20%
Selenium 9.4µg 17%
Vitamin E 2.18mg 15%
Carbs 10.71g 53.75g 14%
Vitamin B5 0.75mg 0.056mg 14%
Folate 58µg 9µg 12%
Choline 63mg 11%
Vitamin B6 0.143mg 0.037mg 8%
Vitamin K 7.3µg 6%
Calories 559kcal 446kcal 6%
Potassium 809mg 919mg 3%
Vitamin C 1.9mg 0.3mg 2%
Starch 1.47g 1%
Calcium 46mg 55mg 1%
Net carbs 4.71g 35.35g N/A
Sugar 1.4g N/A
Sodium 7mg 18mg 0%
Vitamin A 1µg 3µg 0%
Trans fat 0.064g N/A
Tryptophan 0.576mg 0.326mg 0%
Threonine 0.998mg 0.683mg 0%
Isoleucine 1.281mg 0.956mg 0%
Leucine 2.419mg 1.572mg 0%
Lysine 1.236mg 1.386mg 0%
Methionine 0.603mg 0.417mg 0%
Phenylalanine 1.733mg 0.924mg 0%
Valine 1.579mg 1.491mg 0%
Histidine 0.78mg 0.515mg 0%
Fructose 0.15g 0%
Omega-3 - ALA 0.12g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 20.667g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seed kernels, dried Pumpkin seeds
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 seeds
Minerals Daily Need Coverage Score
267%
Seeds, pumpkin and squash seed kernels, dried
103%
Pumpkin seeds

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 seeds
Pumpkin seeds is lower in Sugar (difference - 1.4g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds 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 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.