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.
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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.
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% |
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.
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 | +∞% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
29.84 g
Fats:
49.05 g
Carbs:
14.71 g
Water:
2.03 g
Other:
4.37 g
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
Saturated fat:
Sat. Fat
8.544 g
Monounsaturated fat:
Mono. Fat
15.734 g
Polyunsaturated fat:
Poly. Fat
19.856 g
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% |