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

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

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Important differences between seeds, sunflower seed kernels, toasted, without salt and pumpkin seeds

  • Seeds, sunflower seed kernels, toasted, without salt has more phosphorus, vitamin B5, copper, manganese, vitamin B6, folate, and iron; however, pumpkin seeds have more zinc, magnesium, and fiber.
  • Seeds, sunflower seed kernels, toasted, without salt's daily need coverage for phosphorus is 152% more.
  • Seeds, sunflower seed kernels, toasted, without salt has 126 times more vitamin B5 than pumpkin seeds. Seeds, sunflower seed kernels, toasted, without salt has 7.056mg of vitamin B5, while pumpkin seeds have 0.056mg.

The food varieties used in the comparison are Seeds, sunflower seed kernels, toasted, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Seeds, sunflower seed kernels, toasted, 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% 17% 43% 255% 611% 145% 496% 0.39% 276% 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 more IronIron +105.7%
Contains more CopperCopper +165.8%
Contains more PhosphorusPhosphorus +1158.7%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +326.2%
Contains more MagnesiumMagnesium +103.1%
Contains more PotassiumPotassium +87.2%
Contains more ZincZinc +94.3%
~equal in Calcium ~55mg
~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 4.7% 0% 0% 0% 81% 66% 79% 423% 186% 0% 0% 179% 0%
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 B1Vitamin B1 +855.9%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B3Vitamin B3 +1367.8%
Contains more Vitamin B5Vitamin B5 +12500%
Contains more Vitamin B6Vitamin B6 +2075.7%
Contains more FolateFolate +2544.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, toasted, without salt Pumpkin seeds DV% diff.
Polyunsaturated fat 37.507g 8.844g 191%
Phosphorus 1158mg 92mg 152%
Vitamin B5 7.056mg 0.056mg 140%
Copper 1.834mg 0.69mg 127%
Manganese 2.114mg 0.496mg 70%
Vitamin B6 0.805mg 0.037mg 59%
Fats 56.8g 19.4g 58%
Folate 238µg 9µg 57%
Zinc 5.3mg 10.3mg 45%
Iron 6.81mg 3.31mg 44%
Magnesium 129mg 262mg 32%
Fiber 11.5g 18.4g 28%
Vitamin B1 0.325mg 0.034mg 24%
Vitamin B3 4.198mg 0.286mg 24%
Vitamin B2 0.285mg 0.052mg 18%
Potassium 491mg 919mg 13%
Monounsaturated fat 10.841g 6.032g 12%
Carbs 20.59g 53.75g 11%
Saturated fat 5.953g 3.67g 10%
Calories 619kcal 446kcal 9%
Protein 17.21g 18.55g 3%
Sodium 3mg 18mg 1%
Vitamin C 1.4mg 0.3mg 1%
Net carbs 9.09g 35.35g N/A
Calcium 57mg 55mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.263mg 0.326mg 0%
Threonine 0.702mg 0.683mg 0%
Isoleucine 0.861mg 0.956mg 0%
Leucine 1.254mg 1.572mg 0%
Lysine 0.708mg 1.386mg 0%
Methionine 0.374mg 0.417mg 0%
Phenylalanine 0.883mg 0.924mg 0%
Valine 0.994mg 1.491mg 0%
Histidine 0.477mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 57% 21% 4%
Protein: 17.21 g
Fats: 56.8 g
Carbs: 20.59 g
Water: 1 g
Other: 4.4 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 +192.8%
Contains more OtherOther +15.8%
Contains more CarbsCarbs +161%
Contains more WaterWater +350%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated fat: Sat. Fat 5.953 g
Monounsaturated fat: Mono. Fat 10.841 g
Polyunsaturated fat: Poly. Fat 37.507 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 +79.7%
Contains more Poly. FatPolyunsaturated fat +324.1%
Contains less Sat. FatSaturated fat -38.4%

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, toasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170154/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.