PUMPKIN RAW SEEDS vs Potatoes
Nutrition comparison per 100 g serving
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Potatoes wins in 20 out of 28 nutrient categories
PUMPKIN RAW SEEDS: 5
vs
Potatoes: 20
(3 ties)
Overview
| Nutrient | PUMPKIN RAW SEEDS | Potatoes | Winner |
|---|---|---|---|
| Calories | 533 cal | 93 cal | |
| Protein | 26.7 g | 2.5 g | |
| Carbs | 16.7 g | 21.2 g | |
| Fat | 46.7 g | 0.1 g | |
| Fiber | 3.3 g | 2.2 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | PUMPKIN RAW SEEDS | Potatoes | Winner |
|---|---|---|---|
| Folate, total | 0 UG | 28 UG | |
| Niacin | 0 MG | 1.4 MG | |
| Pantothenic acid | 0 MG | 0.4 MG | |
| Riboflavin | 0 MG | 0.0 MG | |
| Thiamin | 0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 1 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0 MG | 0.3 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 9.6 MG | |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 2 UG |
Minerals
| Mineral | PUMPKIN RAW SEEDS | Potatoes | Winner |
|---|---|---|---|
| Calcium, Ca | 67 MG | 15 MG | |
| Copper, Cu | 0 MG | 0.1 MG | |
| Iron, Fe | 15 MG | 1.1 MG | |
| Magnesium, Mg | 0 MG | 28 MG | |
| Manganese, Mn | 0 MG | 0.2 MG | |
| Phosphorus, P | 0 MG | 70 MG | |
| Potassium, K | 0 MG | 535 MG | |
| Selenium, Se | 0 UG | 0.4 UG | |
| Sodium, Na | 0 MG | 10 MG | |
| Zinc, Zn | 0 MG | 0.4 MG |