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  6. Seeds, pumpkin and squash seed kernels, roasted, without salt vs. Pumpkin seeds

Seeds, pumpkin and squash seed kernels, roasted, without salt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are seeds, pumpkin and squash seed kernels, roasted, without salt and pumpkin seeds different?

  • Seeds, pumpkin, and squash seed kernels, roasted, without salt is higher in manganese, phosphorus, magnesium, copper, iron, vitamin B3, and folate; however, pumpkin, seeds are richer in fiber and zinc.
  • Daily need coverage for manganese for seeds, pumpkin, and squash seed kernels, roasted, without salt is 174% higher.
  • Seeds, pumpkin,, and squash seed kernels, roasted, without salt contains 15 times more vitamin B3 than pumpkin seeds. While seeds, pumpkin,, and squash seed kernels, roasted, without salt contains 4.43mg of vitamin B3, pumpkin,, seeds contain only 0.286mg.
  • Pumpkin seeds have less saturated fat.

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

Infographic

Seeds, pumpkin and squash seed kernels, roasted, without salt 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 393% 16% 70% 303% 425% 208% 503% 2.3% 586% 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 +109.9%
Contains more IronIron +143.8%
Contains more CopperCopper +84.8%
Contains more PhosphorusPhosphorus +1176.1%
Contains more ManganeseManganese +805.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +16.6%
Contains more ZincZinc +34.8%
~equal in Calcium ~55mg
~equal in Sodium ~18mg

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% 0% 11% 0% 18% 35% 83% 34% 23% 0% 11% 43% 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 +500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +1449%
Contains more Vitamin B5Vitamin B5 +917.9%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +533.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 49% 15% 2% 4%
Protein: 29.84 g
Fats: 49.05 g
Carbs: 14.71 g
Water: 2.03 g
Other: 4.37 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 +60.9%
Contains more FatsFats +152.8%
Contains more OtherOther +15%
Contains more CarbsCarbs +265.4%
Contains more WaterWater +121.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 36% 45%
Saturated fat: Sat. Fat 8.544 g
Monounsaturated fat: Mono. Fat 15.734 g
Polyunsaturated fat: Poly. Fat 19.856 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 +160.8%
Contains more Poly. FatPolyunsaturated fat +124.5%
Contains less Sat. FatSaturated fat -57%

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, roasted, without salt Pumpkin seeds
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seed kernels, roasted, without salt Pumpkin seeds DV% diff.
Manganese 4.49mg 0.496mg 174%
Phosphorus 1174mg 92mg 155%
Polyunsaturated fat 19.856g 8.844g 73%
Magnesium 550mg 262mg 69%
Copper 1.275mg 0.69mg 65%
Iron 8.07mg 3.31mg 60%
Fiber 6.5g 18.4g 48%
Fats 49.05g 19.4g 46%
Vitamin B3 4.43mg 0.286mg 26%
Monounsaturated fat 15.734g 6.032g 24%
Zinc 7.64mg 10.3mg 24%
Protein 29.84g 18.55g 23%
Saturated fat 8.544g 3.67g 22%
Selenium 9.4µg 17%
Carbs 14.71g 53.75g 13%
Folate 57µg 9µg 12%
Choline 63mg 11%
Vitamin B5 0.57mg 0.056mg 10%
Vitamin B2 0.15mg 0.052mg 8%
Calories 574kcal 446kcal 6%
Vitamin B6 0.1mg 0.037mg 5%
Vitamin E 0.56mg 4%
Vitamin K 4.5µg 4%
Potassium 788mg 919mg 4%
Vitamin B1 0.07mg 0.034mg 3%
Vitamin C 1.8mg 0.3mg 2%
Net carbs 8.21g 35.35g N/A
Calcium 52mg 55mg 0%
Sugar 1.29g N/A
Starch 0.74g 0%
Sodium 18mg 18mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.042g N/A
Tryptophan 0.569mg 0.326mg 0%
Threonine 0.985mg 0.683mg 0%
Isoleucine 1.265mg 0.956mg 0%
Leucine 2.388mg 1.572mg 0%
Lysine 1.22mg 1.386mg 0%
Methionine 0.595mg 0.417mg 0%
Phenylalanine 1.711mg 0.924mg 0%
Valine 1.559mg 1.491mg 0%
Histidine 0.77mg 0.515mg 0%
Fructose 0.07g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Eicosadienoic acid 0.012g N/A
Omega-6 - Linoleic acid 19.559g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seed kernels, roasted, without salt 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
23%
Seeds, pumpkin and squash seed kernels, roasted, without salt
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
256%
Seeds, pumpkin and squash seed kernels, roasted, without salt
103%
Pumpkin seeds

Comparison summary

Which food is lower in glycemic index?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is cheaper (difference - $2.2)
Which food is richer in minerals?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is relatively richer in minerals
Which food is richer in vitamins?
Seeds, pumpkin and squash seed kernels, roasted, without salt
Seeds, pumpkin and squash seed kernels, roasted, without salt is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.29g)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 4.874g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (18 mg)

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, roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170557/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.