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  6. Sweet potato vs. Pumpkin seeds

Sweet potato vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between sweet potato and pumpkin seeds

  • Sweet potato has more vitamin A, vitamin B5, and vitamin B6; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium.
  • Sweet potato covers your daily vitamin A needs 282% more than pumpkin seeds.
  • Pumpkin seeds have 14 times less vitamin B5 than sweet potato. Sweet potato has 0.8mg of vitamin B5, while pumpkin seeds have 0.056mg.
  • Sweet potato contains less saturated fat.

Specific food types used in this comparison are Sweet potato, raw, unprepared and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +172.7%
Contains more IronIron +442.6%
Contains more CopperCopper +357%
Contains more ZincZinc +3333.3%
Contains more PhosphorusPhosphorus +95.7%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +92.2%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 +700%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +17.3%
Contains more Vitamin B3Vitamin B3 +94.8%
Contains more Vitamin B5Vitamin B5 +1328.6%
Contains more Vitamin B6Vitamin B6 +464.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Pumpkin seeds DV% diff.
Zinc 0.3mg 10.3mg 91%
Vitamin A 709µg 3µg 78%
Fiber 3g 18.4g 62%
Copper 0.151mg 0.69mg 60%
Polyunsaturated fat 0.014g 8.844g 59%
Magnesium 25mg 262mg 56%
Protein 1.57g 18.55g 34%
Iron 0.61mg 3.31mg 34%
Fats 0.05g 19.4g 30%
Calories 86kcal 446kcal 18%
Potassium 337mg 919mg 17%
Saturated fat 0.018g 3.67g 17%
Monounsaturated fat 0.001g 6.032g 15%
Vitamin B5 0.8mg 0.056mg 15%
Vitamin B6 0.209mg 0.037mg 13%
Carbs 20.12g 53.75g 11%
Manganese 0.258mg 0.496mg 10%
Phosphorus 47mg 92mg 6%
Starch 12.65g 5%
Vitamin B1 0.078mg 0.034mg 4%
Calcium 30mg 55mg 3%
Vitamin C 2.4mg 0.3mg 2%
Choline 12.3mg 2%
Vitamin E 0.26mg 2%
Vitamin B3 0.557mg 0.286mg 2%
Sodium 55mg 18mg 2%
Vitamin K 1.8µg 2%
Selenium 0.6µg 1%
Folate 11µg 9µg 1%
Vitamin B2 0.061mg 0.052mg 1%
Fructose 0.7g 1%
Net carbs 17.12g 35.35g N/A
Sugar 4.18g N/A
Tryptophan 0.031mg 0.326mg 0%
Threonine 0.083mg 0.683mg 0%
Isoleucine 0.055mg 0.956mg 0%
Leucine 0.092mg 1.572mg 0%
Lysine 0.066mg 1.386mg 0%
Methionine 0.029mg 0.417mg 0%
Phenylalanine 0.089mg 0.924mg 0%
Valine 0.086mg 1.491mg 0%
Histidine 0.031mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 +1617.3%
Contains more ProteinProtein +1081.5%
Contains more FatsFats +38700%
Contains more CarbsCarbs +167.1%
Contains more OtherOther +287.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 -99.5%
Contains more Mono. FatMonounsaturated fat +603100%
Contains more Poly. FatPolyunsaturated fat +63071.4%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.