Star anise vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between star anise and pumpkin seeds
- Star anise has more iron, manganese, calcium, phosphorus, vitamin B6, vitamin B1, copper, and vitamin C; however, pumpkin seeds are higher in zinc and magnesium.
- Star anise covers your daily iron needs 421% more than pumpkin seeds.
- Pumpkin seeds contain 70 times less vitamin C than star anise. Star anise contains 21mg of vitamin C, while pumpkin seeds contain 0.3mg.
Food varieties used in this article are Spices, anise seed 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 | +1074.5% |
| Contains more PotassiumPotassium | +56.8% |
| Contains more IronIron | +1016.6% |
| Contains more CopperCopper | +31.9% |
| Contains more PhosphorusPhosphorus | +378.3% |
| Contains less SodiumSodium | -11.1% |
| Contains more ManganeseManganese | +363.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +54.1% |
| Contains more ZincZinc | +94.3% |
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 | +6900% |
| Contains more Vitamin AVitamin A | +433.3% |
| Contains more Vitamin B1Vitamin B1 | +900% |
| Contains more Vitamin B2Vitamin B2 | +457.7% |
| Contains more Vitamin B3Vitamin B3 | +969.9% |
| Contains more Vitamin B5Vitamin B5 | +1323.2% |
| Contains more Vitamin B6Vitamin B6 | +1656.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 36.96mg | 3.31mg | 421% |
| Manganese | 2.3mg | 0.496mg | 78% |
| Calcium | 646mg | 55mg | 59% |
| Phosphorus | 440mg | 92mg | 50% |
| Vitamin B6 | 0.65mg | 0.037mg | 47% |
| Zinc | 5.3mg | 10.3mg | 45% |
| Polyunsaturated fat | 3.15g | 8.844g | 38% |
| Vitamin B1 | 0.34mg | 0.034mg | 26% |
| Copper | 0.91mg | 0.69mg | 24% |
| Vitamin C | 21mg | 0.3mg | 23% |
| Magnesium | 170mg | 262mg | 22% |
| Vitamin B2 | 0.29mg | 0.052mg | 18% |
| Vitamin B3 | 3.06mg | 0.286mg | 17% |
| Potassium | 1441mg | 919mg | 15% |
| Fiber | 14.6g | 18.4g | 15% |
| Vitamin B5 | 0.797mg | 0.056mg | 15% |
| Saturated fat | 0.586g | 3.67g | 14% |
| Monounsaturated fat | 9.78g | 6.032g | 9% |
| Selenium | 5µg | 9% | |
| Calories | 337kcal | 446kcal | 5% |
| Fats | 15.9g | 19.4g | 5% |
| Protein | 17.6g | 18.55g | 2% |
| Vitamin A | 16µg | 3µg | 1% |
| Carbs | 50.02g | 53.75g | 1% |
| Net carbs | 35.42g | 35.35g | N/A |
| Sodium | 16mg | 18mg | 0% |
| Folate | 10µg | 9µg | 0% |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.6 g
Fats:
15.9 g
Carbs:
50.02 g
Water:
9.54 g
Other:
6.94 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +112% |
| Contains more OtherOther | +82.6% |
| Contains more FatsFats | +22% |
~equal in
Protein
~18.55g
~equal in
Carbs
~53.75g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.586 g
Monounsaturated fat:
Mono. Fat
9.78 g
Polyunsaturated fat:
Poly. Fat
3.15 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 | -84% |
| Contains more Mono. FatMonounsaturated fat | +62.1% |
| Contains more Poly. FatPolyunsaturated fat | +180.8% |
