Pumpkin seeds vs. Rosemary — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and rosemary?

Pumpkin seeds are richer in zinc, copper, magnesium, protein, and fats, yet rosemary is richer in iron, calcium, folate, vitamin C, and vitamin B6.
Pumpkin seeds' daily need coverage for zinc is 85% higher.
Pumpkin seeds have 6 times more protein than rosemary. Pumpkin seeds have 18.55g of protein, while rosemary has 3.31g.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Rosemary, fresh types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Rosemary

Contains more MagnesiumMagnesium	+187.9%
Contains more PotassiumPotassium	+37.6%
Contains more CopperCopper	+129.2%
Contains more ZincZinc	+1007.5%
Contains more PhosphorusPhosphorus	+39.4%
Contains less SodiumSodium	-30.8%

Contains more CalciumCalcium	+476.4%
Contains more IronIron	+100.9%
Contains more ManganeseManganese	+93.5%

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Rosemary

Contains more Vitamin CVitamin C	+7166.7%
Contains more Vitamin AVitamin A	+4766.7%
Contains more Vitamin B2Vitamin B2	+192.3%
Contains more Vitamin B3Vitamin B3	+218.9%
Contains more Vitamin B5Vitamin B5	+1335.7%
Contains more Vitamin B6Vitamin B6	+808.1%
Contains more FolateFolate	+1111.1%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B1 ~0.036mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.93mg	85%
Polyunsaturated fat	8.844g	0.901g	53%
Copper	0.69mg	0.301mg	43%
Iron	3.31mg	6.65mg	42%
Magnesium	262mg	91mg	41%
Protein	18.55g	3.31g	30%
Calcium	55mg	317mg	26%
Folate	9µg	109µg	25%
Vitamin C	0.3mg	21.8mg	24%
Vitamin B6	0.037mg	0.336mg	23%
Fats	19.4g	5.86g	21%
Manganese	0.496mg	0.96mg	20%
Fiber	18.4g	14.1g	17%
Calories	446kcal	131kcal	16%
Vitamin A	3µg	146µg	16%
Vitamin B5	0.056mg	0.804mg	15%
Monounsaturated fat	6.032g	1.16g	12%
Carbs	53.75g	20.7g	11%
Vitamin B2	0.052mg	0.152mg	8%
Potassium	919mg	668mg	7%
Phosphorus	92mg	66mg	4%
Vitamin B3	0.286mg	0.912mg	4%
Saturated fat	3.67g	2.838g	4%
Protein per 100 calories	4.2g	2.5g	N/A
Calories per 10 g protein	240kcal	396kcal	N/A
Weight per 100 calories	22g	76g	N/A
Unsaturated / Saturated Fat ratio	4.1	0.73	N/A
Net carbs	35.35g	6.6g	N/A
Sodium	18mg	26mg	0%
Vitamin B1	0.034mg	0.036mg	0%
Tryptophan	0.326mg	0.051mg	0%
Threonine	0.683mg	0.136mg	0%
Isoleucine	0.956mg	0.136mg	0%
Leucine	1.572mg	0.249mg	0%
Lysine	1.386mg	0.143mg	0%
Methionine	0.417mg	0.047mg	0%
Phenylalanine	0.924mg	0.169mg	0%
Valine	1.491mg	0.165mg	0%
Histidine	0.515mg	0.066mg	0%