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Sugar vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are sugar and pumpkin seeds different?

  • Pumpkin seeds are higher than sugar in zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium.
  • Pumpkin seeds cover your daily need for zinc, 94% more than sugar.

Sugars, granulated and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Sugar 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.
Sugar
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.18% 1.9% 2.3% 0.27% 0% 0.13% 0.52% 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 less SodiumSodium -94.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5400%
Contains more PotassiumPotassium +45850%
Contains more IronIron +6520%
Contains more CopperCopper +9757.1%
Contains more ZincZinc +102900%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +12300%

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.
Sugar
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 0% 0% 0% 0% 0% 4.4% 0% 0% 0% 0% 0% 0% 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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +173.7%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sugar
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 99.98 g
Water: 0.02 g
Other: 0 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 CarbsCarbs +86%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +22400%
Contains more OtherOther +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sugar Pumpkin seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sugar Pumpkin seeds DV% diff.
Zinc 0.01mg 10.3mg 94%
Copper 0.007mg 0.69mg 76%
Fiber 0g 18.4g 74%
Magnesium 0mg 262mg 62%
Polyunsaturated fat 0g 8.844g 59%
Iron 0.05mg 3.31mg 41%
Protein 0g 18.55g 37%
Fats 0g 19.4g 30%
Potassium 2mg 919mg 27%
Manganese 0.004mg 0.496mg 21%
Saturated fat 0g 3.67g 17%
Monounsaturated fat 0g 6.032g 15%
Carbs 99.98g 53.75g 15%
Phosphorus 0mg 92mg 13%
Calcium 1mg 55mg 5%
Vitamin B1 0mg 0.034mg 3%
Calories 387kcal 446kcal 3%
Vitamin B6 0mg 0.037mg 3%
Vitamin B2 0.019mg 0.052mg 3%
Folate 0µg 9µg 2%
Vitamin B3 0mg 0.286mg 2%
Selenium 0.6µg 1%
Vitamin B5 0mg 0.056mg 1%
Sodium 1mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 99.98g 35.35g N/A
Sugar 99.8g N/A
Vitamin A 0µg 3µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sugar 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
0%
Sugar
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
1%
Sugar
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Sugar
Sugar contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Sugar
Sugar is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Sugar
Sugar is lower in glycemic index (difference - 65)
Which food is cheaper?
Sugar
Sugar is cheaper (difference - $2.1)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 99.8g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds 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. Sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169655/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.