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  6. Seeds, sunflower seed kernels, dry roasted, without salt vs. Pumpkin seeds

Seeds, sunflower seed kernels, dry roasted, without salt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between seeds, sunflower seed kernels, dry roasted, without salt and pumpkin seeds

  • Seeds, sunflower seed kernels, dry roasted, without salt has more phosphorus, vitamin B5, copper, manganese, vitamin B6, folate, and vitamin B3; however, pumpkin seeds are richer in zinc, magnesium, and fiber.
  • Seeds, sunflower seed kernels, dry roasted, without salt covers your daily phosphorus needs 152% more than pumpkin seeds.
  • Pumpkin seeds have 126 times less vitamin B5 than seeds, sunflower seed kernels, dry roasted, without salt. Seeds, sunflower seed kernels, dry roasted, without salt has 7.042mg of vitamin B5, while pumpkin seeds have 0.056mg.

Specific food types used in this comparison are Seeds, sunflower seed kernels, dry roasted, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Seeds, sunflower seed kernels, dry roasted, without salt vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 92% 21% 75% 143% 610% 144% 495% 0.39% 275% 433%
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 CalciumCalcium +27.3%
Contains more IronIron +14.8%
Contains more CopperCopper +165.2%
Contains more PhosphorusPhosphorus +1155.4%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +325.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +103.1%
Contains more ZincZinc +94.7%
~equal in Potassium ~919mg

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 4.7% 0% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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 +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +211.8%
Contains more Vitamin B2Vitamin B2 +373.1%
Contains more Vitamin B3Vitamin B3 +2362.2%
Contains more Vitamin B5Vitamin B5 +12475%
Contains more Vitamin B6Vitamin B6 +2073%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2533.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, without salt Pumpkin seeds DV% diff.
Vitamin E 26.1mg 174%
Polyunsaturated fat 32.884g 8.844g 160%
Phosphorus 1155mg 92mg 152%
Selenium 79.3µg 144%
Vitamin B5 7.042mg 0.056mg 140%
Copper 1.83mg 0.69mg 127%
Manganese 2.11mg 0.496mg 70%
Vitamin B6 0.804mg 0.037mg 59%
Folate 237µg 9µg 57%
Fats 49.8g 19.4g 47%
Zinc 5.29mg 10.3mg 46%
Vitamin B3 7.042mg 0.286mg 42%
Magnesium 129mg 262mg 32%
Fiber 11.1g 18.4g 29%
Vitamin B2 0.246mg 0.052mg 15%
Choline 55.1mg 10%
Carbs 24.07g 53.75g 10%
Monounsaturated fat 9.505g 6.032g 9%
Saturated fat 5.219g 3.67g 7%
Calories 582kcal 446kcal 7%
Vitamin B1 0.106mg 0.034mg 6%
Iron 3.8mg 3.31mg 6%
Protein 19.33g 18.55g 2%
Calcium 70mg 55mg 2%
Potassium 850mg 919mg 2%
Vitamin K 2.7µg 2%
Vitamin C 1.4mg 0.3mg 1%
Sodium 3mg 18mg 1%
Net carbs 12.97g 35.35g N/A
Sugar 2.73g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.295mg 0.326mg 0%
Threonine 0.788mg 0.683mg 0%
Isoleucine 0.967mg 0.956mg 0%
Leucine 1.408mg 1.572mg 0%
Lysine 0.795mg 1.386mg 0%
Methionine 0.42mg 0.417mg 0%
Phenylalanine 0.992mg 0.924mg 0%
Valine 1.116mg 1.491mg 0%
Histidine 0.536mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 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 FatsFats +156.7%
Contains more OtherOther +47.4%
Contains more CarbsCarbs +123.3%
Contains more WaterWater +275%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated fat: Sat. Fat 5.219 g
Monounsaturated fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 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 +57.6%
Contains more Poly. FatPolyunsaturated fat +271.8%
Contains less Sat. FatSaturated fat -29.7%

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, sunflower seed kernels, dry roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/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.