Water vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between water and pumpkin seeds
- Water has less zinc, copper, fiber, magnesium, iron, potassium, manganese, phosphorus, and calcium.
- Pumpkin seeds cover your daily zinc needs 94% more than water.
Food varieties used in this article are Beverages, water, tap, well and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains less SodiumSodium | -72.2% |
| Contains more MagnesiumMagnesium | +26100% |
| Contains more CalciumCalcium | +1733.3% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +4212.5% |
| Contains more ZincZinc | +102900% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
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.
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
0 g
Carbs:
0 g
Water:
99.9 g
Other:
0.1 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +2120% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +3700% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.01mg | 10.3mg | 94% |
| Copper | 0.016mg | 0.69mg | 75% |
| Fiber | 0g | 18.4g | 74% |
| Magnesium | 1mg | 262mg | 62% |
| Polyunsaturated fat | 8.844g | 59% | |
| Iron | 0mg | 3.31mg | 41% |
| Protein | 0g | 18.55g | 37% |
| Fats | 0g | 19.4g | 30% |
| Potassium | 0mg | 919mg | 27% |
| Manganese | 0mg | 0.496mg | 22% |
| Calories | 0kcal | 446kcal | 22% |
| Carbs | 0g | 53.75g | 18% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Phosphorus | 0mg | 92mg | 13% |
| Calcium | 3mg | 55mg | 5% |
| Vitamin B2 | 0.052mg | 4% | |
| Vitamin B6 | 0.037mg | 3% | |
| Vitamin B1 | 0.034mg | 3% | |
| Vitamin B3 | 0.286mg | 2% | |
| Folate | 9µg | 2% | |
| Vitamin B5 | 0.056mg | 1% | |
| Sodium | 5mg | 18mg | 1% |
| Vitamin C | 0.3mg | 0% | |
| Net carbs | 0g | 35.35g | N/A |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
0%
4%
Minerals Daily Need Coverage Score
1%
103%
Comparison summary
Which food is lower in Cholesterol?
Water is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Water contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Water is lower in Saturated fat (difference - 3.67g)
Which food is lower in glycemic index?
Water is lower in glycemic index (difference - 0)
Which food is cheaper?
Water is cheaper (difference - $2.2)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)