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Tomato vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between tomatoes and pumpkin seeds

  • Tomatoes have more vitamin A and vitamin C; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • Tomatoes have 46 times more vitamin C than pumpkin seeds. Tomatoes have 13.7mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Tomatoes are lower in saturated fat.

The food varieties used in the comparison are Tomatoes, red, ripe, raw, year round average and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Tomato 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.
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 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 less SodiumSodium -72.2%
Contains more MagnesiumMagnesium +2281.8%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +287.8%
Contains more IronIron +1125.9%
Contains more CopperCopper +1069.5%
Contains more ZincZinc +5958.8%
Contains more PhosphorusPhosphorus +283.3%
Contains more ManganeseManganese +335.1%
~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.
Tomato
9
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 46% 14% 11% 0% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11% 3.7%
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 +4466.7%
Contains more Vitamin AVitamin A +1300%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +107.7%
Contains more Vitamin B5Vitamin B5 +58.9%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +173.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +2000.4%
Contains more ProteinProtein +2008%
Contains more FatsFats +9600%
Contains more CarbsCarbs +1281.7%
Contains more OtherOther +645.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
1
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 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 -99.2%
Contains more Mono. FatMonounsaturated fat +19358.1%
Contains more Poly. FatPolyunsaturated fat +10555.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tomato Pumpkin seeds
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Tomato Pumpkin seeds DV% diff.
Zinc 0.17mg 10.3mg 92%
Copper 0.059mg 0.69mg 70%
Fiber 1.2g 18.4g 69%
Magnesium 11mg 262mg 60%
Polyunsaturated fat 0.083g 8.844g 58%
Iron 0.27mg 3.31mg 38%
Protein 0.88g 18.55g 35%
Fats 0.2g 19.4g 30%
Calories 18kcal 446kcal 21%
Potassium 237mg 919mg 20%
Carbs 3.89g 53.75g 17%
Saturated fat 0.028g 3.67g 17%
Manganese 0.114mg 0.496mg 17%
Vitamin C 13.7mg 0.3mg 15%
Monounsaturated fat 0.031g 6.032g 15%
Phosphorus 24mg 92mg 10%
Vitamin K 7.9µg 7%
Calcium 10mg 55mg 5%
Vitamin A 42µg 3µg 4%
Vitamin E 0.54mg 4%
Vitamin B6 0.08mg 0.037mg 3%
Vitamin B2 0.019mg 0.052mg 3%
Fructose 1.37g 2%
Vitamin B3 0.594mg 0.286mg 2%
Folate 15µg 9µg 2%
Sodium 5mg 18mg 1%
Vitamin B5 0.089mg 0.056mg 1%
Choline 6.7mg 1%
Net carbs 2.69g 35.35g N/A
Sugar 2.63g N/A
Vitamin B1 0.037mg 0.034mg 0%
Tryptophan 0.006mg 0.326mg 0%
Threonine 0.027mg 0.683mg 0%
Isoleucine 0.018mg 0.956mg 0%
Leucine 0.025mg 1.572mg 0%
Lysine 0.027mg 1.386mg 0%
Methionine 0.006mg 0.417mg 0%
Phenylalanine 0.027mg 0.924mg 0%
Valine 0.018mg 1.491mg 0%
Histidine 0.014mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tomato Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
12%
Tomato
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
9%
Tomato
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Tomato
Tomato is lower in Saturated fat (difference - 3.642g)
Which food is lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 23)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $1.8)
Which food is richer in vitamins?
Tomato
Tomato is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.63g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.