Water vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on the 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
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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.
| 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.
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% |
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% |
