Garlic powder vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Summary of differences between garlic powder and pumpkin seeds
- Garlic powder has more vitamin B6, phosphorus, vitamin B1, iron, and manganese, while pumpkin seeds have more zinc, magnesium, fiber, and copper.
- Garlic powder covers your daily need for vitamin B6, 124% more than pumpkin seeds.
- Garlic powder contains 13 times more vitamin B1 than pumpkin seeds. While garlic powder contains 0.435mg of vitamin B1, pumpkin seeds contain only 0.034mg.
- The amount of saturated fat in garlic powder is lower.
These are the specific foods used in this comparison Spices, garlic powder and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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.
| Contains more CalciumCalcium | +43.6% |
| Contains more PotassiumPotassium | +29.8% |
| Contains more IronIron | +70.7% |
| Contains more PhosphorusPhosphorus | +350% |
| Contains more ManganeseManganese | +97.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +240.3% |
| Contains more CopperCopper | +29.5% |
| Contains more ZincZinc | +244.5% |
| Contains less SodiumSodium | -70% |
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 | +300% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1179.4% |
| Contains more Vitamin B2Vitamin B2 | +171.2% |
| Contains more Vitamin B3Vitamin B3 | +178.3% |
| Contains more Vitamin B5Vitamin B5 | +1226.8% |
| Contains more Vitamin B6Vitamin B6 | +4370.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +422.2% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.654mg | 0.037mg | 124% |
| Zinc | 2.99mg | 10.3mg | 66% |
| Polyunsaturated fat | 0.178g | 8.844g | 58% |
| Phosphorus | 414mg | 92mg | 46% |
| Magnesium | 77mg | 262mg | 44% |
| Selenium | 23.9µg | 43% | |
| Fiber | 9g | 18.4g | 38% |
| Vitamin B1 | 0.435mg | 0.034mg | 33% |
| Iron | 5.65mg | 3.31mg | 29% |
| Fats | 0.73g | 19.4g | 29% |
| Manganese | 0.979mg | 0.496mg | 21% |
| Copper | 0.533mg | 0.69mg | 17% |
| Saturated fat | 0.249g | 3.67g | 16% |
| Monounsaturated fat | 0.115g | 6.032g | 15% |
| Vitamin B5 | 0.743mg | 0.056mg | 14% |
| Choline | 67.5mg | 12% | |
| Folate | 47µg | 9µg | 10% |
| Potassium | 1193mg | 919mg | 8% |
| Vitamin B2 | 0.141mg | 0.052mg | 7% |
| Calories | 331kcal | 446kcal | 6% |
| Carbs | 72.73g | 53.75g | 6% |
| Vitamin E | 0.67mg | 4% | |
| Protein | 16.55g | 18.55g | 4% |
| Vitamin B3 | 0.796mg | 0.286mg | 3% |
| Sodium | 60mg | 18mg | 2% |
| Calcium | 79mg | 55mg | 2% |
| Vitamin C | 1.2mg | 0.3mg | 1% |
| Net carbs | 63.73g | 35.35g | N/A |
| Sugar | 2.43g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.121mg | 0.326mg | 0% |
| Threonine | 0.374mg | 0.683mg | 0% |
| Isoleucine | 0.414mg | 0.956mg | 0% |
| Leucine | 0.728mg | 1.572mg | 0% |
| Lysine | 0.768mg | 1.386mg | 0% |
| Methionine | 0.111mg | 0.417mg | 0% |
| Phenylalanine | 0.525mg | 0.924mg | 0% |
| Valine | 0.667mg | 1.491mg | 0% |
| Histidine | 0.263mg | 0.515mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.012g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.55 g
Fats:
0.73 g
Carbs:
72.73 g
Water:
6.45 g
Other:
3.54 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +35.3% |
| Contains more WaterWater | +43.3% |
| Contains more ProteinProtein | +12.1% |
| Contains more FatsFats | +2557.5% |
~equal in
Other
~3.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.249 g
Monounsaturated fat:
Mono. Fat
0.115 g
Polyunsaturated fat:
Poly. Fat
0.178 g
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 | -93.2% |
| Contains more Mono. FatMonounsaturated fat | +5145.2% |
| Contains more Poly. FatPolyunsaturated fat | +4868.5% |
