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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 has more Zinc.
  • Paprika's daily need coverage for Vitamin A is 273% 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
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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 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
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% 2955% 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% 3.7% 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 +79341.9%
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

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Paprika Pumpkin seeds
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 seeds Opinion
Calories 282kcal 446kcal Pumpkin seeds
Protein 14.14g 18.55g Pumpkin seeds
Fats 12.89g 19.4g Pumpkin seeds
Vitamin C 0.9mg 0.3mg Paprika
Net carbs 19.09g 35.35g Pumpkin seeds
Carbs 53.99g 53.75g Paprika
Magnesium 178mg 262mg Pumpkin seeds
Calcium 229mg 55mg Paprika
Potassium 2280mg 919mg Paprika
Iron 21.14mg 3.31mg Paprika
Sugar 10.34g Pumpkin seeds
Fiber 34.9g 18.4g Paprika
Copper 0.713mg 0.69mg Paprika
Zinc 4.33mg 10.3mg Pumpkin seeds
Phosphorus 314mg 92mg Paprika
Sodium 68mg 18mg Pumpkin seeds
Vitamin A 49254IU 62IU Paprika
Vitamin A 2463µg 3µg Paprika
Vitamin E 29.1mg Paprika
Manganese 1.59mg 0.496mg Paprika
Selenium 6.3µg 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
Vitamin K 80.3µg Paprika
Folate 49µg 9µg Paprika
Choline 51.5mg Paprika
Saturated Fat 2.14g 3.67g Paprika
Monounsaturated Fat 1.695g 6.032g Pumpkin seeds
Polyunsaturated fat 7.766g 8.844g Pumpkin seeds
Tryptophan 0.07mg 0.326mg Pumpkin seeds
Threonine 0.49mg 0.683mg Pumpkin seeds
Isoleucine 0.57mg 0.956mg Pumpkin seeds
Leucine 0.92mg 1.572mg Pumpkin seeds
Lysine 0.69mg 1.386mg Pumpkin seeds
Methionine 0.2mg 0.417mg Pumpkin seeds
Phenylalanine 0.61mg 0.924mg Pumpkin seeds
Valine 0.75mg 1.491mg Pumpkin seeds
Histidine 0.25mg 0.515mg Pumpkin seeds
Fructose 6.71g Paprika
Omega-3 - ALA 0.453g Paprika

Which food is preferable for your diet?

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

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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
385%
Paprika
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
193%
Paprika
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 10.34g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 50mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds 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

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.