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  6. Table salt vs. Pumpkin seeds

Table salt vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between table salt and pumpkin seeds

  • The amount of zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus in pumpkin seeds is higher than in table salt.
  • Table salt covers your daily sodium needs 1684% more than pumpkin seeds.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Salt, table and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
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 +26100%
Contains more CalciumCalcium +129.2%
Contains more PotassiumPotassium +11387.5%
Contains more IronIron +903%
Contains more CopperCopper +2200%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +396%

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% 0% 0% 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 +∞%
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

All nutrients comparison - raw data values

Nutrient Table salt Pumpkin seeds DV% diff.
Sodium 38758mg 18mg 1684%
Zinc 0.1mg 10.3mg 93%
Fiber 0g 18.4g 74%
Copper 0.03mg 0.69mg 73%
Magnesium 1mg 262mg 62%
Polyunsaturated fat 0g 8.844g 59%
Iron 0.33mg 3.31mg 37%
Protein 0g 18.55g 37%
Fats 0g 19.4g 30%
Potassium 8mg 919mg 27%
Calories 0kcal 446kcal 22%
Carbs 0g 53.75g 18%
Saturated fat 0g 3.67g 17%
Manganese 0.1mg 0.496mg 17%
Monounsaturated fat 0g 6.032g 15%
Phosphorus 0mg 92mg 13%
Vitamin B2 0mg 0.052mg 4%
Vitamin B6 0mg 0.037mg 3%
Vitamin B1 0mg 0.034mg 3%
Calcium 24mg 55mg 3%
Vitamin B3 0mg 0.286mg 2%
Folate 0µg 9µg 2%
Vitamin B5 0mg 0.056mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.1µg 0%
Tryptophan 0mg 0.326mg 0%
Threonine 0mg 0.683mg 0%
Isoleucine 0mg 0.956mg 0%
Leucine 0mg 1.572mg 0%
Lysine 0mg 1.386mg 0%
Methionine 0mg 0.417mg 0%
Phenylalanine 0mg 0.924mg 0%
Valine 0mg 1.491mg 0%
Histidine 0mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 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 OtherOther +2526.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +2150%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.