Seeds, pumpkin and squash seed kernels, roasted, with salt added vs. Pumpkin seeds — In-Depth Nutrition Comparison
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How are seeds, pumpkin and squash seed kernels, roasted, with salt added and pumpkin seeds different?
- Seeds, pumpkin, and squash seed kernels, roasted, with salt added 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, with salt added is 174% higher.
- Seeds, pumpkin,, and squash seed kernels, roasted, with salt added contains 15 times more vitamin B3 than pumpkin seeds. While seeds, pumpkin,, and squash seed kernels, roasted, with salt added 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, with salt added 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% |
| Contains less SodiumSodium | -93% |
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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
| Sodium | 256mg | 18mg | 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% | |
| 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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
4%
Minerals Daily Need Coverage Score
259%
103%
Comparison summary
Which food is lower in glycemic index?
Seeds, pumpkin and squash seed kernels, roasted, with salt added is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, pumpkin and squash seed kernels, roasted, with salt added is cheaper (difference - $2.2)
Which food is richer in minerals?
Seeds, pumpkin and squash seed kernels, roasted, with salt added is relatively richer in minerals
Which food is richer in vitamins?
Seeds, pumpkin and squash seed kernels, roasted, with salt added is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 238mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 4.874g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)