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Paprika vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Paprika and Pumpkin seed

  • Paprika has more Vitamin A RAE, Iron, Vitamin B6, Vitamin B2, Fiber, Vitamin B3, Vitamin B5, Manganese, and Potassium, while Pumpkin seed has more Zinc.
  • Paprika's daily need coverage for Vitamin A RAE is 273% higher.
  • Pumpkin seed contains 58 times less Vitamin B6 than Paprika. Paprika contains 2.141mg of Vitamin B6, while Pumpkin seed contains 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 seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +316.4%
Contains more Iron +538.7%
Contains more Phosphorus +241.3%
Contains more Potassium +148.1%
Contains more Magnesium +47.2%
Contains less Sodium -73.5%
Contains more Zinc +137.9%
Equal in Copper - 0.69
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 69% 793% 128% 135% 202% 9% 119% 238%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +316.4%
Contains more Iron +538.7%
Contains more Phosphorus +241.3%
Contains more Potassium +148.1%
Contains more Magnesium +47.2%
Contains less Sodium -73.5%
Contains more Zinc +137.9%
Equal in Copper - 0.69

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Paprika
10
:
Contains more Vitamin A +79341.9%
Contains more Vitamin C +200%
Contains more Vitamin B1 +870.6%
Contains more Vitamin B2 +2265.4%
Contains more Vitamin B3 +3417.5%
Contains more Vitamin B5 +4382.1%
Contains more Vitamin B6 +5686.5%
Contains more Folate +444.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2956% 583% 0% 3% 83% 284% 189% 151% 495% 37% 0% 201%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +79341.9%
Contains more Vitamin C +200%
Contains more Vitamin B1 +870.6%
Contains more Vitamin B2 +2265.4%
Contains more Vitamin B3 +3417.5%
Contains more Vitamin B5 +4382.1%
Contains more Vitamin B6 +5686.5%
Contains more Folate +444.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Paprika Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Paprika Pumpkin seed Opinion
Net carbs 19.09g 35.35g Pumpkin seed
Protein 14.14g 18.55g Pumpkin seed
Fats 12.89g 19.4g Pumpkin seed
Carbs 53.99g 53.75g Paprika
Calories 282kcal 446kcal Pumpkin seed
Starch g g
Fructose 6.71g g Paprika
Sugar 10.34g g Pumpkin seed
Fiber 34.9g 18.4g Paprika
Calcium 229mg 55mg Paprika
Iron 21.14mg 3.31mg Paprika
Magnesium 178mg 262mg Pumpkin seed
Phosphorus 314mg 92mg Paprika
Potassium 2280mg 919mg Paprika
Sodium 68mg 18mg Pumpkin seed
Zinc 4.33mg 10.3mg Pumpkin seed
Copper 0.713mg 0.69mg Paprika
Vitamin A 49254IU 62IU Paprika
Vitamin E 29.1mg mg Paprika
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.9mg 0.3mg Paprika
Vitamin B1 0.33mg 0.034mg Paprika
Vitamin B2 1.23mg 0.052mg Paprika
Vitamin B3 10.06mg 0.286mg Paprika
Vitamin B5 2.51mg 0.056mg Paprika
Vitamin B6 2.141mg 0.037mg Paprika
Folate 49µg 9µg Paprika
Vitamin B12 0µg 0µg
Vitamin K 80.3µg µg Paprika
Tryptophan 0.07mg 0.326mg Pumpkin seed
Threonine 0.49mg 0.683mg Pumpkin seed
Isoleucine 0.57mg 0.956mg Pumpkin seed
Leucine 0.92mg 1.572mg Pumpkin seed
Lysine 0.69mg 1.386mg Pumpkin seed
Methionine 0.2mg 0.417mg Pumpkin seed
Phenylalanine 0.61mg 0.924mg Pumpkin seed
Valine 0.75mg 1.491mg Pumpkin seed
Histidine 0.25mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 2.14g 3.67g Paprika
Monounsaturated Fat 1.695g 6.032g Pumpkin seed
Polyunsaturated fat 7.766g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Paprika Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
415
Paprika
4
Pumpkin seed
Mineral Summary Score
211
Paprika
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
85%
Paprika
111%
Pumpkin seed
Carbohydrates
54%
Paprika
54%
Pumpkin seed
Fats
59%
Paprika
90%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 50mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Paprika
Paprika is lower in Saturated Fat (difference - 1.53g)
Which food is lower in glycemic index?
Paprika
Paprika is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Paprika
Paprika is relatively richer in minerals
Which food is richer in vitamins?
Paprika
Paprika is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Paprika - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171329/nutrients
  2. Pumpkin seed - 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.