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  6. Sugar substitute vs. Pumpkin seeds

Sugar substitute vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between sugar substitute and pumpkin seeds

  • Sugar substitute has more calcium; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • Sugar substitute has 32 times more sodium than pumpkin seeds. Sugar substitute has 572mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Sweeteners, sugar substitute, granulated, brown and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Sugar substitute 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 4.3% 264% 3.4% 6% 2.3% 1.1% 3.4% 75% 2.9% 0%
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 CalciumCalcium +1498.2%
Contains more MagnesiumMagnesium +4266.7%
Contains more PotassiumPotassium +2256.4%
Contains more IronIron +1968.8%
Contains more CopperCopper +9757.1%
Contains more ZincZinc +25650%
Contains more PhosphorusPhosphorus +1050%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +2154.5%
~equal in Selenium ~µg

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 0% 0% 0% 0% 3.8% 3.5% 0% 4.8% 3.5% 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 B5Vitamin B5 +42.9%
Contains more Vitamin B1Vitamin B1 +126.7%
Contains more Vitamin B2Vitamin B2 +246.7%
Contains more Vitamin B6Vitamin B6 +146.7%
~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 Sugar substitute Pumpkin seeds DV% diff.
Zinc 0.04mg 10.3mg 93%
Calcium 879mg 55mg 82%
Copper 0.007mg 0.69mg 76%
Fiber 0.6g 18.4g 71%
Magnesium 6mg 262mg 61%
Polyunsaturated fat 8.844g 59%
Iron 0.16mg 3.31mg 39%
Protein 2.06g 18.55g 33%
Fats 0g 19.4g 30%
Potassium 39mg 919mg 26%
Sodium 572mg 18mg 24%
Manganese 0.022mg 0.496mg 21%
Saturated fat 3.67g 17%
Monounsaturated fat 6.032g 15%
Phosphorus 8mg 92mg 12%
Carbs 84.77g 53.75g 10%
Calories 347kcal 446kcal 5%
Vitamin B2 0.015mg 0.052mg 3%
Vitamin B1 0.015mg 0.034mg 2%
Vitamin B3 0.286mg 2%
Vitamin B6 0.015mg 0.037mg 2%
Folate 9µg 2%
Starch 3.52g 1%
Vitamin C 0.3mg 0%
Net carbs 84.17g 35.35g N/A
Sugar 4.03g N/A
Vitamin A 3µg 0%
Vitamin B5 0.08mg 0.056mg 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
2% 85% 9% 4%
Protein: 2.06 g
Fats: 0 g
Carbs: 84.77 g
Water: 9.14 g
Other: 4.03 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 +57.7%
Contains more WaterWater +103.1%
Contains more ProteinProtein +800.5%
Contains more FatsFats +∞%
~equal in Other ~3.8g

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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. Sugar substitute - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170675/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.