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  6. Soursop vs. Pumpkin seeds

Soursop vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are soursop and pumpkin seeds different?

  • Soursop is richer in vitamin C, while pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and phosphorus.
  • Pumpkin seeds cover your daily need for zinc, 93% more than soursop.
  • Soursop contains 69 times more vitamin C than pumpkin seeds. Soursop contains 20.6mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • Soursop is lower in saturated fat.

Soursop, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Soursop 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 15% 4.2% 25% 23% 29% 2.7% 12% 1.8% 0% 3.3%
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 less SodiumSodium -22.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +230.6%
Contains more IronIron +451.7%
Contains more CopperCopper +702.3%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +240.7%

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 69% 0% 1.6% 0% 18% 12% 17% 15% 14% 0% 1% 11% 4.1%
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 +6766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +105.9%
Contains more Vitamin B3Vitamin B3 +214.7%
Contains more Vitamin B5Vitamin B5 +351.8%
Contains more Vitamin B6Vitamin B6 +59.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soursop Pumpkin seeds DV% diff.
Zinc 0.1mg 10.3mg 93%
Copper 0.086mg 0.69mg 67%
Fiber 3.3g 18.4g 60%
Polyunsaturated fat 0.069g 8.844g 59%
Magnesium 21mg 262mg 57%
Protein 1g 18.55g 35%
Iron 0.6mg 3.31mg 34%
Fats 0.3g 19.4g 29%
Vitamin C 20.6mg 0.3mg 23%
Manganese 0.496mg 22%
Calories 66kcal 446kcal 19%
Potassium 278mg 919mg 19%
Saturated fat 0.051g 3.67g 16%
Monounsaturated fat 0.09g 6.032g 15%
Carbs 16.84g 53.75g 12%
Phosphorus 27mg 92mg 9%
Calcium 14mg 55mg 4%
Vitamin B5 0.253mg 0.056mg 4%
Vitamin B3 0.9mg 0.286mg 4%
Vitamin B1 0.07mg 0.034mg 3%
Vitamin B6 0.059mg 0.037mg 2%
Selenium 0.6µg 1%
Folate 14µg 9µg 1%
Vitamin E 0.08mg 1%
Choline 7.6mg 1%
Net carbs 13.54g 35.35g N/A
Sugar 13.54g N/A
Sodium 14mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.05mg 0.052mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.011mg 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 0.06mg 1.386mg 0%
Methionine 0.007mg 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81%
Protein: 1 g
Fats: 0.3 g
Carbs: 16.84 g
Water: 81.16 g
Other: 0.7 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 +1703.6%
Contains more ProteinProtein +1755%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +219.2%
Contains more OtherOther +442.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 43% 33%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.09 g
Polyunsaturated fat: Poly. Fat 0.069 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 less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +6602.2%
Contains more Poly. FatPolyunsaturated fat +12717.4%

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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. Soursop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167761/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.