Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Smoothie Pumpkin seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoothie Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Smoothie
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
2%
Smoothie
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Smoothie
Smoothie is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Smoothie
Smoothie is lower in glycemic index (difference - 44)
Which food is cheaper?
Smoothie
Smoothie is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 7.35g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 11mg)
Which food is richer in minerals?
Pumpkin seeds
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.

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.