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  6. Whey vs. Pumpkin seeds

Whey vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between whey and pumpkin seeds?

  • Whey is higher in vitamin B12 and vitamin B2, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • The amount of saturated fat in whey is lower.

We used Whey, sweet, fluid and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Whey 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3175%
Contains more CalciumCalcium +17%
Contains more PotassiumPotassium +470.8%
Contains more IronIron +5416.7%
Contains more CopperCopper +17150%
Contains more ZincZinc +7823.1%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +49500%

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.
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
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 B2Vitamin B2 +203.8%
Contains more Vitamin B5Vitamin B5 +583.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin B3Vitamin B3 +286.5%
Contains more Vitamin B6Vitamin B6 +19.4%
Contains more FolateFolate +800%
~equal in Vitamin A ~3µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Whey Pumpkin seeds DV% diff.
Zinc 0.13mg 10.3mg 92%
Copper 0.004mg 0.69mg 76%
Fiber 0g 18.4g 74%
Magnesium 8mg 262mg 60%
Polyunsaturated fat 0.011g 8.844g 59%
Iron 0.06mg 3.31mg 41%
Protein 0.85g 18.55g 35%
Fats 0.36g 19.4g 29%
Manganese 0.001mg 0.496mg 22%
Potassium 161mg 919mg 22%
Calories 27kcal 446kcal 21%
Saturated fat 0.23g 3.67g 16%
Carbs 5.14g 53.75g 16%
Monounsaturated fat 0.1g 6.032g 15%
Vitamin B12 0.28µg 0µg 12%
Vitamin B2 0.158mg 0.052mg 8%
Phosphorus 46mg 92mg 7%
Vitamin B5 0.383mg 0.056mg 7%
Choline 16mg 3%
Selenium 1.9µg 3%
Folate 1µg 9µg 2%
Sodium 54mg 18mg 2%
Cholesterol 2mg 0mg 1%
Calcium 47mg 55mg 1%
Vitamin B3 0.074mg 0.286mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 5.14g 35.35g N/A
Sugar 5.14g N/A
Vitamin A 3µg 3µg 0%
Vitamin B1 0.036mg 0.034mg 0%
Vitamin B6 0.031mg 0.037mg 0%
Tryptophan 0.013mg 0.326mg 0%
Threonine 0.054mg 0.683mg 0%
Isoleucine 0.047mg 0.956mg 0%
Leucine 0.078mg 1.572mg 0%
Lysine 0.068mg 1.386mg 0%
Methionine 0.016mg 0.417mg 0%
Phenylalanine 0.027mg 0.924mg 0%
Valine 0.046mg 1.491mg 0%
Histidine 0.016mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 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 +1969.3%
Contains more ProteinProtein +2082.4%
Contains more FatsFats +5288.9%
Contains more CarbsCarbs +945.7%
Contains more OtherOther +617%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 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 -93.7%
Contains more Mono. FatMonounsaturated fat +5932%
Contains more Poly. FatPolyunsaturated fat +80300%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.