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  6. Succotash vs. Pumpkin seeds

Succotash vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are succotash and pumpkin seeds different?

  • Succotash is richer in vitamin C, vitamin B1, and manganese, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 88% more than succotash.
  • Succotash contains 50 times more vitamin C than pumpkin seeds. Succotash contains 15.1mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • Succotash is lower in saturated fat.

Succotash, (corn and limas), raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Succotash 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 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
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 PhosphorusPhosphorus +22.8%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +38.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +445.8%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +149.1%
Contains more IronIron +80.9%
Contains more CopperCopper +271%
Contains more ZincZinc +1588.5%

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.
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 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
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 +4933.3%
Contains more Vitamin AVitamin A +400%
Contains more Vitamin B1Vitamin B1 +511.8%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B3Vitamin B3 +454.9%
Contains more Vitamin B5Vitamin B5 +128.6%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +344.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Succotash Pumpkin seeds DV% diff.
Zinc 0.61mg 10.3mg 88%
Fiber 3.8g 18.4g 58%
Polyunsaturated fat 0.489g 8.844g 56%
Copper 0.186mg 0.69mg 56%
Magnesium 48mg 262mg 51%
Fats 1.02g 19.4g 28%
Protein 5.03g 18.55g 27%
Iron 1.83mg 3.31mg 19%
Calories 99kcal 446kcal 17%
Vitamin C 15.1mg 0.3mg 16%
Saturated fat 0.19g 3.67g 16%
Potassium 369mg 919mg 16%
Monounsaturated fat 0.198g 6.032g 15%
Vitamin B1 0.208mg 0.034mg 15%
Carbs 19.59g 53.75g 11%
Folate 40µg 9µg 8%
Manganese 0.688mg 0.496mg 8%
Vitamin B3 1.587mg 0.286mg 8%
Vitamin B6 0.13mg 0.037mg 7%
Calcium 18mg 55mg 4%
Phosphorus 113mg 92mg 3%
Vitamin B2 0.082mg 0.052mg 2%
Vitamin A 15µg 3µg 1%
Sodium 4mg 18mg 1%
Vitamin B5 0.128mg 0.056mg 1%
Selenium 0.6µg 1%
Net carbs 15.79g 35.35g N/A
Tryptophan 0.056mg 0.326mg 0%
Threonine 0.209mg 0.683mg 0%
Isoleucine 0.284mg 0.956mg 0%
Leucine 0.443mg 1.572mg 0%
Lysine 0.295mg 1.386mg 0%
Methionine 0.068mg 0.417mg 0%
Phenylalanine 0.243mg 0.924mg 0%
Valine 0.306mg 1.491mg 0%
Histidine 0.16mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 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 +1524.4%
Contains more ProteinProtein +268.8%
Contains more FatsFats +1802%
Contains more CarbsCarbs +174.4%
Contains more OtherOther +201.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 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 -94.8%
Contains more Mono. FatMonounsaturated fat +2946.5%
Contains more Poly. FatPolyunsaturated fat +1708.6%

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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. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/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.