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  6. Turmeric vs. Pumpkin seeds

Turmeric vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between turmeric and pumpkin seeds?

  • Turmeric is richer in manganese, iron, copper, potassium, phosphorus, fiber, calcium, and vitamin B5, yet pumpkin seeds are richer in zinc and magnesium.
  • Turmeric's daily need coverage for manganese is 839% higher.
  • Turmeric has 17 times more iron than pumpkin seeds. Turmeric has 55mg of iron, while pumpkin seeds have 3.31mg.

We used Spices, turmeric, ground and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Turmeric 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 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
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 +205.5%
Contains more PotassiumPotassium +126.3%
Contains more IronIron +1561.6%
Contains more CopperCopper +88.4%
Contains more PhosphorusPhosphorus +225%
Contains more ManganeseManganese +3891.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +26%
Contains more ZincZinc +128.9%
Contains less SodiumSodium -33.3%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
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 +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +188.5%
Contains more Vitamin B3Vitamin B3 +372%
Contains more Vitamin B5Vitamin B5 +867.9%
Contains more Vitamin B6Vitamin B6 +189.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +122.2%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Pumpkin seeds DV% diff.
Manganese 19.8mg 0.496mg 839%
Iron 55mg 3.31mg 646%
Copper 1.3mg 0.69mg 68%
Polyunsaturated fat 0.756g 8.844g 54%
Zinc 4.5mg 10.3mg 53%
Potassium 2080mg 919mg 34%
Phosphorus 299mg 92mg 30%
Vitamin E 4.43mg 30%
Fats 3.25g 19.4g 25%
Protein 9.68g 18.55g 18%
Fiber 22.7g 18.4g 17%
Monounsaturated fat 0.449g 6.032g 14%
Magnesium 208mg 262mg 13%
Calcium 168mg 55mg 11%
Selenium 6.2µg 11%
Vitamin K 13.4µg 11%
Vitamin B5 0.542mg 0.056mg 10%
Choline 49.2mg 9%
Vitamin B2 0.15mg 0.052mg 8%
Saturated fat 1.838g 3.67g 8%
Calories 312kcal 446kcal 7%
Vitamin B3 1.35mg 0.286mg 7%
Vitamin B6 0.107mg 0.037mg 5%
Carbs 67.14g 53.75g 4%
Folate 20µg 9µg 3%
Vitamin B1 0.058mg 0.034mg 2%
Fructose 0.45g 1%
Vitamin C 0.7mg 0.3mg 0%
Net carbs 44.44g 35.35g N/A
Sugar 3.21g N/A
Sodium 27mg 18mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0.056g N/A
Tryptophan 0.17mg 0.326mg 0%
Threonine 0.33mg 0.683mg 0%
Isoleucine 0.47mg 0.956mg 0%
Leucine 0.81mg 1.572mg 0%
Lysine 0.38mg 1.386mg 0%
Methionine 0.14mg 0.417mg 0%
Phenylalanine 0.53mg 0.924mg 0%
Valine 0.66mg 1.491mg 0%
Histidine 0.15mg 0.515mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 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 +24.9%
Contains more WaterWater +185.6%
Contains more OtherOther +86.3%
Contains more ProteinProtein +91.6%
Contains more FatsFats +496.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 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 -49.9%
Contains more Mono. FatMonounsaturated fat +1243.4%
Contains more Poly. FatPolyunsaturated fat +1069.8%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.