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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.06 g
Fats:
0 g
Carbs:
84.77 g
Water:
9.14 g
Other:
4.03 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
1%
4%
Minerals Daily Need Coverage Score
36%
103%
Comparison summary
Which food is lower in Cholesterol?
Sugar substitute is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Sugar substitute is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Sugar substitute is lower in glycemic index (difference - 40)
Which food is cheaper?
Sugar substitute is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 554mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins