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  6. Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs. Pumpkin seeds

Seeds, pumpkin and squash seeds, whole, roasted, with salt added vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between seeds, pumpkin and squash seeds, whole, roasted, with salt added and pumpkin seeds?

  • Seeds, pumpkin, and squash seeds, whole, roasted, with salt added's daily need coverage for sodium is 110% higher.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin,, and squash seeds, whole, roasted, with salt added and Seeds, pumpkin,, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Seeds, pumpkin and squash seeds, whole, roasted, with salt added 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 187% 17% 81% 124% 230% 281% 39% 331% 65% 0%
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 less SodiumSodium -99.3%
~equal in Magnesium ~262mg
~equal in Calcium ~55mg
~equal in Potassium ~919mg
~equal in Iron ~3.31mg
~equal in Copper ~0.69mg
~equal in Zinc ~10.3mg
~equal in Phosphorus ~92mg
~equal in Manganese ~0.496mg
~equal in Selenium ~µg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 21%
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 CholineCholine +∞%
~equal in Vitamin C ~0.3mg
~equal in Vitamin A ~3µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B5 ~0.056mg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
~equal in Protein ~18.55g
~equal in Fats ~19.4g
~equal in Carbs ~53.75g
~equal in Water ~4.5g
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 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
~equal in Saturated fat ~3.67g
~equal in Monounsaturated fat ~6.032g
~equal in Polyunsaturated fat ~8.844g

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 seeds, whole, roasted, with salt added Pumpkin seeds
Lower in Glycemic Index ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Saturated fat Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seeds, pumpkin and squash seeds, whole, roasted, with salt added Pumpkin seeds DV% diff.
Sodium 2541mg 18mg 110%
Choline 39.1mg 7%
Calories 446kcal 446kcal 0%
Protein 18.55g 18.55g 0%
Fats 19.4g 19.4g 0%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 35.35g 35.35g N/A
Carbs 53.75g 53.75g 0%
Magnesium 262mg 262mg 0%
Calcium 55mg 55mg 0%
Potassium 919mg 919mg 0%
Iron 3.31mg 3.31mg 0%
Fiber 18.4g 18.4g 0%
Copper 0.69mg 0.69mg 0%
Zinc 10.3mg 10.3mg 0%
Phosphorus 92mg 92mg 0%
Vitamin A 3µg 3µg 0%
Manganese 0.496mg 0.496mg 0%
Vitamin B1 0.034mg 0.034mg 0%
Vitamin B2 0.052mg 0.052mg 0%
Vitamin B3 0.286mg 0.286mg 0%
Vitamin B5 0.056mg 0.056mg 0%
Vitamin B6 0.037mg 0.037mg 0%
Folate 9µg 9µg 0%
Saturated fat 3.67g 3.67g 0%
Monounsaturated fat 6.032g 6.032g 0%
Polyunsaturated fat 8.844g 8.844g 0%
Tryptophan 0.326mg 0.326mg 0%
Threonine 0.683mg 0.683mg 0%
Isoleucine 0.956mg 0.956mg 0%
Leucine 1.572mg 1.572mg 0%
Lysine 1.386mg 1.386mg 0%
Methionine 0.417mg 0.417mg 0%
Phenylalanine 0.924mg 0.924mg 0%
Valine 1.491mg 1.491mg 0%
Histidine 0.515mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, pumpkin and squash seeds, whole, roasted, with salt added Pumpkin seeds
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
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
5%
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
136%
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
103%
Pumpkin seeds

Comparison summary

Which food is lower in glycemic index?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is lower in glycemic index (difference - 0)
Which food is cheaper?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is cheaper (difference - $2.2)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 2523mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (3.67 g)
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.
Which food is richer in vitamins?
?
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 seeds, whole, roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168601/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.