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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 from 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% 0.48% 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% 3.7% 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 +675%
~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 Opinion
Calories 574kcal 446kcal Seeds, pumpkin and squash seed kernels, roasted, without salt
Protein 29.84g 18.55g Seeds, pumpkin and squash seed kernels, roasted, without salt
Fats 49.05g 19.4g Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin C 1.8mg 0.3mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Net carbs 8.21g 35.35g Pumpkin seeds
Carbs 14.71g 53.75g Pumpkin seeds
Magnesium 550mg 262mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Calcium 52mg 55mg Pumpkin seeds
Potassium 788mg 919mg Pumpkin seeds
Iron 8.07mg 3.31mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Sugar 1.29g Pumpkin seeds
Fiber 6.5g 18.4g Pumpkin seeds
Copper 1.275mg 0.69mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Zinc 7.64mg 10.3mg Pumpkin seeds
Starch 0.74g Seeds, pumpkin and squash seed kernels, roasted, without salt
Phosphorus 1174mg 92mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Sodium 18mg 18mg
Vitamin A 8IU 62IU Pumpkin seeds
Vitamin A 0µg 3µg Pumpkin seeds
Vitamin E 0.56mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Manganese 4.49mg 0.496mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Selenium 9.4µg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B1 0.07mg 0.034mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B2 0.15mg 0.052mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B3 4.43mg 0.286mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B5 0.57mg 0.056mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin B6 0.1mg 0.037mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Vitamin K 4.5µg Seeds, pumpkin and squash seed kernels, roasted, without salt
Folate 57µg 9µg Seeds, pumpkin and squash seed kernels, roasted, without salt
Trans Fat 0.042g Pumpkin seeds
Choline 63mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Saturated Fat 8.544g 3.67g Pumpkin seeds
Monounsaturated Fat 15.734g 6.032g Seeds, pumpkin and squash seed kernels, roasted, without salt
Polyunsaturated fat 19.856g 8.844g Seeds, pumpkin and squash seed kernels, roasted, without salt
Tryptophan 0.569mg 0.326mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Threonine 0.985mg 0.683mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Isoleucine 1.265mg 0.956mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Leucine 2.388mg 1.572mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Lysine 1.22mg 1.386mg Pumpkin seeds
Methionine 0.595mg 0.417mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Phenylalanine 1.711mg 0.924mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Valine 1.559mg 1.491mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Histidine 0.77mg 0.515mg Seeds, pumpkin and squash seed kernels, roasted, without salt
Fructose 0.07g Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-3 - ALA 0.111g Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-6 - Eicosadienoic acid 0.012g Seeds, pumpkin and squash seed kernels, roasted, without salt
Omega-6 - Linoleic acid 19.559g Seeds, pumpkin and squash seed kernels, roasted, without salt

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.