Tamale vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between tamale and pumpkin seeds

Tamale has more vitamin B12 and vitamin B6; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
Pumpkin seeds cover your daily zinc needs 80% more than tamale.
Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Tamales (Navajo) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Tamale

Pumpkin seeds

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+1090.9%
Contains more CalciumCalcium	+89.7%
Contains more PotassiumPotassium	+601.5%
Contains more IronIron	+171.3%
Contains more CopperCopper	+995.2%
Contains more ZincZinc	+595.9%
Contains less SodiumSodium	-95.8%
Contains more ManganeseManganese	+185.1%

~equal in Phosphorus ~92mg

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.

Tamale

Pumpkin seeds

Contains more Vitamin CVitamin C	+466.7%
Contains more Vitamin B1Vitamin B1	+47.1%
Contains more Vitamin B2Vitamin B2	+53.8%
Contains more Vitamin B3Vitamin B3	+455.9%
Contains more Vitamin B5Vitamin B5	+266.1%
Contains more Vitamin B6Vitamin B6	+286.5%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+66.7%

Contains more Vitamin AVitamin A

+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	1.48mg	10.3mg	80%
Copper	0.063mg	0.69mg	70%
Fiber	3.1g	18.4g	61%
Magnesium	22mg	262mg	57%
Polyunsaturated fat	0.688g	8.844g	54%
Iron	1.22mg	3.31mg	26%
Protein	6.28g	18.55g	25%
Vitamin B12	0.54µg	0µg	23%
Potassium	131mg	919mg	23%
Fats	6.12g	19.4g	20%
Sodium	427mg	18mg	18%
Calories	153kcal	446kcal	15%
Manganese	0.174mg	0.496mg	14%
Carbs	18.12g	53.75g	12%
Selenium	6µg		11%
Monounsaturated fat	2.739g	6.032g	8%
Vitamin B3	1.59mg	0.286mg	8%
Vitamin B6	0.143mg	0.037mg	8%
Cholesterol	17mg	0mg	6%
Saturated fat	2.396g	3.67g	6%
Starch	12.27g		5%
Calcium	29mg	55mg	3%
Vitamin B5	0.205mg	0.056mg	3%
Folate	15µg	9µg	2%
Vitamin C	1.7mg	0.3mg	2%
Vitamin B2	0.08mg	0.052mg	2%
Vitamin B1	0.05mg	0.034mg	1%
Phosphorus	99mg	92mg	1%
Net carbs	15.02g	35.35g	N/A
Sugar	0.99g		N/A
Vitamin A	0µg	3µg	0%
Tryptophan	0.052mg	0.326mg	0%
Threonine	0.239mg	0.683mg	0%
Isoleucine	0.271mg	0.956mg	0%
Leucine	0.568mg	1.572mg	0%
Lysine	0.427mg	1.386mg	0%
Methionine	0.15mg	0.417mg	0%
Phenylalanine	0.275mg	0.924mg	0%
Valine	0.318mg	1.491mg	0%
Histidine	0.196mg	0.515mg	0%
Fructose	0.17g		0%
Omega-3 - ALA	0.029g		N/A