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  6. Paprika vs. Pumpkin seeds

Paprika vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between paprika and pumpkin seeds

  • Paprika has more vitamin A, iron, vitamin B6, vitamin B2, fiber, vitamin B3, vitamin B5, manganese, and potassium, while pumpkin seeds have more zinc.
  • Paprika's daily need coverage for vitamin A is 984% higher.
  • Pumpkin seeds contain 58 times less vitamin B6 than paprika. Paprika contains 2.141mg of vitamin B6, while pumpkin seeds contain 0.037mg.

The food types used in this comparison are Spices, paprika and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Paprika 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 127% 69% 201% 793% 238% 118% 135% 8.9% 207% 34%
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 +316.4%
Contains more PotassiumPotassium +148.1%
Contains more IronIron +538.7%
Contains more PhosphorusPhosphorus +241.3%
Contains more ManganeseManganese +220.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +47.2%
Contains more ZincZinc +137.9%
Contains less SodiumSodium -73.5%
~equal in Copper ~0.69mg

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.
Paprika
Paprika
11
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 3% 821% 582% 0% 83% 284% 189% 151% 494% 0% 201% 37% 28%
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 +200%
Contains more Vitamin AVitamin A +82000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +870.6%
Contains more Vitamin B2Vitamin B2 +2265.4%
Contains more Vitamin B3Vitamin B3 +3417.5%
Contains more Vitamin B5Vitamin B5 +4382.1%
Contains more Vitamin B6Vitamin B6 +5686.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +444.4%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Paprika Pumpkin seeds DV% diff.
Vitamin A 2463µg 3µg 273%
Iron 21.14mg 3.31mg 223%
Vitamin E 29.1mg 194%
Vitamin B6 2.141mg 0.037mg 162%
Vitamin B2 1.23mg 0.052mg 91%
Vitamin K 80.3µg 67%
Fiber 34.9g 18.4g 66%
Vitamin B3 10.06mg 0.286mg 61%
Zinc 4.33mg 10.3mg 54%
Vitamin B5 2.51mg 0.056mg 49%
Manganese 1.59mg 0.496mg 48%
Potassium 2280mg 919mg 40%
Phosphorus 314mg 92mg 32%
Vitamin B1 0.33mg 0.034mg 25%
Magnesium 178mg 262mg 20%
Calcium 229mg 55mg 17%
Monounsaturated fat 1.695g 6.032g 11%
Selenium 6.3µg 11%
Folate 49µg 9µg 10%
Fats 12.89g 19.4g 10%
Choline 51.5mg 9%
Protein 14.14g 18.55g 9%
Fructose 6.71g 8%
Calories 282kcal 446kcal 8%
Polyunsaturated fat 7.766g 8.844g 7%
Saturated fat 2.14g 3.67g 7%
Copper 0.713mg 0.69mg 3%
Sodium 68mg 18mg 2%
Vitamin C 0.9mg 0.3mg 1%
Carbs 53.99g 53.75g 0%
Net carbs 19.09g 35.35g N/A
Sugar 10.34g N/A
Tryptophan 0.07mg 0.326mg 0%
Threonine 0.49mg 0.683mg 0%
Isoleucine 0.57mg 0.956mg 0%
Leucine 0.92mg 1.572mg 0%
Lysine 0.69mg 1.386mg 0%
Methionine 0.2mg 0.417mg 0%
Phenylalanine 0.61mg 0.924mg 0%
Valine 0.75mg 1.491mg 0%
Histidine 0.25mg 0.515mg 0%
Omega-3 - ALA 0.453g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 13% 54% 11% 8%
Protein: 14.14 g
Fats: 12.89 g
Carbs: 53.99 g
Water: 11.24 g
Other: 7.74 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 +149.8%
Contains more OtherOther +103.7%
Contains more ProteinProtein +31.2%
Contains more FatsFats +50.5%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 15% 67%
Saturated fat: Sat. Fat 2.14 g
Monounsaturated fat: Mono. Fat 1.695 g
Polyunsaturated fat: Poly. Fat 7.766 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 -41.7%
Contains more Mono. FatMonounsaturated fat +255.9%
Contains more Poly. FatPolyunsaturated fat +13.9%

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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. Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/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.