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
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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 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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
99.98 g
Water:
0.02 g
Other:
0 g
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 | +∞% |
