Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Beverages
  4. Smoothie
  5. Compare
  6. Smoothie vs. Pumpkin seeds

Smoothie vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Significant differences between smoothie and pumpkin seeds

  • Smoothie has more vitamin C, vitamin B12, and vitamin A; however, pumpkin seeds are richer in fiber, iron, and potassium.
  • Pumpkin seeds cover your daily fiber needs 74% more than smoothie.

Specific food types used in this comparison are Beverages, V8 SPLASH Smoothies, Strawberry Banana and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Smoothie 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 0% 12% 2.1% 5.6% 0% 0% 0% 3.8% 0% 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 CalciumCalcium +34.1%
Contains more PotassiumPotassium +3729.2%
Contains more IronIron +2106.7%
Contains less SodiumSodium -37.9%
~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 82% 0% 0% 0% 0% 0% 15% 0% 19% 30% 0% 0% 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 +8066.7%
Contains more Vitamin B3Vitamin B3 +185.3%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Smoothie Pumpkin seeds DV% diff.
Zinc 10.3mg 94%
Copper 0.69mg 77%
Fiber 0g 18.4g 74%
Magnesium 262mg 62%
Polyunsaturated fat 8.844g 59%
Iron 0.15mg 3.31mg 40%
Protein 1.22g 18.55g 35%
Fats 0g 19.4g 30%
Vitamin C 24.5mg 0.3mg 27%
Potassium 24mg 919mg 26%
Manganese 0.496mg 22%
Calories 37kcal 446kcal 20%
Saturated fat 0g 3.67g 17%
Monounsaturated fat 6.032g 15%
Carbs 8.16g 53.75g 15%
Phosphorus 92mg 13%
Vitamin B12 0.24µg 0µg 10%
Vitamin B2 0.052mg 4%
Vitamin B6 0.082mg 0.037mg 3%
Vitamin B1 0.034mg 3%
Vitamin B3 0.816mg 0.286mg 3%
Folate 9µg 2%
Vitamin B5 0.056mg 1%
Calcium 41mg 55mg 1%
Net carbs 8.16g 35.35g N/A
Sugar 7.35g N/A
Sodium 29mg 18mg 0%
Vitamin A 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 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 WaterWater +1906.2%
Contains more ProteinProtein +1420.5%
Contains more FatsFats +∞%
Contains more CarbsCarbs +558.7%
Contains more OtherOther +1017.6%

People also compare

Smoothie
Smoothie vs Milkshake
Milkshake
Smoothie
Smoothie vs Juice
Juice
Smoothie
Smoothie vs Yogurt
Yogurt
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.