Vegetable vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between vegetable and pumpkin seeds?

Vegetable is higher in vitamin A and vitamin B2, yet pumpkin seeds are higher in zinc, copper, magnesium, fiber, iron, potassium, and phosphorus.
Pumpkin seeds' daily need coverage for zinc is 89% more.
Vegetable has 69 times more vitamin A than pumpkin seeds. While vegetable has 4277IU of vitamin A, pumpkin seeds have only 62IU.
The amount of saturated fat in vegetable is lower.

We used Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

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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.

Vegetable

Pumpkin seeds

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+1090.9%
Contains more CalciumCalcium	+120%
Contains more PotassiumPotassium	+443.8%
Contains more IronIron	+303.7%
Contains more CopperCopper	+731.3%
Contains more ZincZinc	+2002%
Contains more PhosphorusPhosphorus	+80.4%
Contains less SodiumSodium	-48.6%
Contains more ManganeseManganese	+30.9%

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.

Vegetable

Pumpkin seeds

Contains more Vitamin CVitamin C	+966.7%
Contains more Vitamin AVitamin A	+7033.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+108.8%
Contains more Vitamin B2Vitamin B2	+130.8%
Contains more Vitamin B3Vitamin B3	+197.6%
Contains more Vitamin B5Vitamin B5	+169.6%
Contains more Vitamin B6Vitamin B6	+100%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+111.1%
Contains more CholineCholine	+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.49mg	10.3mg	89%
Copper	0.083mg	0.69mg	67%
Polyunsaturated fat	0.072g	8.844g	58%
Magnesium	22mg	262mg	57%
Fiber	4.4g	18.4g	56%
Protein	2.86g	18.55g	31%
Iron	0.82mg	3.31mg	31%
Fats	0.15g	19.4g	30%
Vitamin A	214µg	3µg	23%
Potassium	169mg	919mg	22%
Vitamin K	23.5µg		20%
Calories	65kcal	446kcal	19%
Saturated fat	0.031g	3.67g	17%
Monounsaturated fat	0.01g	6.032g	15%
Carbs	13.09g	53.75g	14%
Phosphorus	51mg	92mg	6%
Manganese	0.379mg	0.496mg	5%
Vitamin B2	0.12mg	0.052mg	5%
Vitamin B3	0.851mg	0.286mg	4%
Choline	24.1mg		4%
Folate	19µg	9µg	3%
Vitamin B6	0.074mg	0.037mg	3%
Vitamin B1	0.071mg	0.034mg	3%
Vitamin E	0.38mg		3%
Calcium	25mg	55mg	3%
Vitamin C	3.2mg	0.3mg	3%
Vitamin B5	0.151mg	0.056mg	2%
Selenium	0.3µg		1%
Sodium	35mg	18mg	1%
Net carbs	8.69g	35.35g	N/A
Sugar	3.12g		N/A
Tryptophan	0.029mg	0.326mg	0%
Threonine	0.115mg	0.683mg	0%
Isoleucine	0.139mg	0.956mg	0%
Leucine	0.19mg	1.572mg	0%
Lysine	0.17mg	1.386mg	0%
Methionine	0.034mg	0.417mg	0%
Phenylalanine	0.12mg	0.924mg	0%
Valine	0.149mg	1.491mg	0%
Histidine	0.073mg	0.515mg	0%