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
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.
| Contains more CalciumCalcium | +34.1% |
| Contains more PotassiumPotassium | +3729.2% |
| Contains more IronIron | +2106.7% |
| Contains less SodiumSodium | -37.9% |
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 | +8066.7% |
| Contains more Vitamin B3Vitamin B3 | +185.3% |
| Contains more Vitamin B6Vitamin B6 | +121.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.22 g
Fats:
0 g
Carbs:
8.16 g
Water:
90.28 g
Other:
0.34 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
11%
4%
Minerals Daily Need Coverage Score
2%
103%
Comparison summary
Which food is lower in Saturated fat?
Smoothie is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Smoothie is lower in glycemic index (difference - 44)
Which food is cheaper?
Smoothie is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.