Side-by-Side Comparison

Mango vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Mango

60Calories

0.8Protein

1.6Fiber

36.4Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-89%

Mango

Mango has fewer calories (energy) (60 kcal vs 559 kcal, 499 kcal less).

Higher Protein

+3587%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.82 g in Mango (+29.4 g, +3587%).

Higher Dietary Fiber

+275%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.6 g in Mango (+4.4 g, +275%).

Higher Vitamin C

+1816%

Mango

Mango provides 36.4 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+34.5 mg, +1816%).

Comparing per 100 g standard edible portion.

Nutrient

Mango100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Mango

60 kcal3% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 60 kcal in Mango (+499 kcal, +832%).

ProteinPumpkin Seeds (Pepitas) higher

Mango

0.82 g2% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 0.82 g in Mango (+29.4 g, +3587%).

CarbohydratesMango higher

Mango

15.0 g5% DV

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Mango provides 15.0 g vs 10.7 g in Pumpkin Seeds (Pepitas) (+4.3 g, +40%).

Dietary FiberPumpkin Seeds (Pepitas) higher

Mango

1.6 g6% DV

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) provides 6.0 g vs 1.6 g in Mango (+4.4 g, +275%).

Total FatPumpkin Seeds (Pepitas) higher

Mango

0.38 g

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 0.38 g in Mango (+48.7 g, +12808%).

Total SugarsMango higher

Mango

13.7 g27% DV

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Mango provides 13.7 g vs 1.4 g in Pumpkin Seeds (Pepitas) (+12.3 g, +876%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

36.4 mg40% DV

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Mango provides 36.4 mg vs 1.9 mg in Pumpkin Seeds (Pepitas) (+34.5 mg, +1816%).

Vitamin A (RAE)Mango higher

Mango

54 µg6% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Mango provides 54 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+53 µg, +5300%).

Vitamin DSimilar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EPumpkin Seeds (Pepitas) higher

Mango

0.90 mg6% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Pumpkin Seeds (Pepitas) provides 2.2 mg vs 0.90 mg in Mango (+1.3 mg, +142%).

Vitamin KPumpkin Seeds (Pepitas) higher

Mango

4.2 µg4% DV

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 4.2 µg in Mango (+3.1 µg, +74%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Mango

43 µg11% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 43 µg in Mango (+15 µg, +35%).

Thiamin (Vitamin B1)Pumpkin Seeds (Pepitas) higher

Mango

0.03 mg2% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Pumpkin Seeds (Pepitas) provides 0.27 mg vs 0.03 mg in Mango (+0.25 mg, +875%).

Riboflavin (Vitamin B2)Pumpkin Seeds (Pepitas) higher

Mango

0.04 mg3% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Pumpkin Seeds (Pepitas) provides slightly more riboflavin (vitamin b2) (0.15 mg vs 0.04 mg).

Niacin (Vitamin B3)Pumpkin Seeds (Pepitas) higher

Mango

0.67 mg4% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Pumpkin Seeds (Pepitas) provides 5.0 mg vs 0.67 mg in Mango (+4.3 mg, +645%).

Pantothenic Acid (B5)Pumpkin Seeds (Pepitas) higher

Mango

0.20 mg4% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Pumpkin Seeds (Pepitas) provides 0.75 mg vs 0.20 mg in Mango (+0.55 mg, +281%).

Vitamin B6Similar

Mango

0.12 mg7% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumPumpkin Seeds (Pepitas) higher

Mango

1.0 mg

Pumpkin Seeds (Pepitas)

7.0 mg

Pumpkin Seeds (Pepitas) provides 7.0 mg vs 1.0 mg in Mango (+6.0 mg, +600%).

PotassiumPumpkin Seeds (Pepitas) higher

Mango

168 mg4% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 168 mg in Mango (+641 mg, +382%).

CalciumPumpkin Seeds (Pepitas) higher

Mango

11.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 11.0 mg in Mango (+35.0 mg, +318%).

IronPumpkin Seeds (Pepitas) higher

Mango

0.16 mg1% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.16 mg in Mango (+8.7 mg, +5413%).

MagnesiumPumpkin Seeds (Pepitas) higher

Mango

10.0 mg2% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 10.0 mg in Mango (+582 mg, +5820%).

PhosphorusPumpkin Seeds (Pepitas) higher

Mango

14.0 mg1% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 14.0 mg in Mango (+1,219 mg, +8707%).

ZincPumpkin Seeds (Pepitas) higher

Mango

0.09 mg1% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.09 mg in Mango (+7.7 mg, +8578%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Mango

0.09 g

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 0.09 g in Mango (+8.6 g, +9522%).

Nutrient

Mango336 g (1 whole fruit (336 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Mango higher

Mango

202 kcal10% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Mango provides 202 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+146 kcal, +261%).

ProteinPumpkin Seeds (Pepitas) higher

Mango

2.8 g6% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Pumpkin Seeds (Pepitas) provides 3.0 g vs 2.8 g in Mango (+0.27 g, +10%).

CarbohydratesMango higher

Mango

50.3 g18% DV

Pumpkin Seeds (Pepitas)

1.1 g

Mango provides 50.3 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+49.3 g, +4600%).

Dietary FiberMango higher

Mango

5.4 g19% DV

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Mango provides 5.4 g vs 0.60 g in Pumpkin Seeds (Pepitas) (+4.8 g, +796%).

Total FatPumpkin Seeds (Pepitas) higher

Mango

1.3 g2% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Pumpkin Seeds (Pepitas) provides 4.9 g vs 1.3 g in Mango (+3.6 g, +284%).

Total SugarsMango higher

Mango

45.9 g92% DV

Pumpkin Seeds (Pepitas)

0.14 g

Mango provides 45.9 g vs 0.14 g in Pumpkin Seeds (Pepitas) (+45.8 g, +32684%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

122 mg136% DV

Pumpkin Seeds (Pepitas)

0.19 mg

Mango provides 122 mg vs 0.19 mg in Pumpkin Seeds (Pepitas) (+122 mg, +64271%).

Vitamin A (RAE)Mango higher

Mango

181 µg20% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Mango provides 181 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+181 µg, +181340%).

Vitamin DSimilar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

3.0 mg20% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Mango provides 3.0 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+2.8 mg, +1287%).

Vitamin KMango higher

Mango

14 µg12% DV

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Mango provides 14 µg vs 0.7 µg in Pumpkin Seeds (Pepitas) (+13 µg, +1833%).

Folate (DFE)Mango higher

Mango

144 µg36% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Mango provides 144 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+139 µg, +2391%).

Thiamin (Vitamin B1)Mango higher

Mango

0.09 mg8% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Mango provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Mango higher

Mango

0.13 mg10% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Mango provides slightly more riboflavin (vitamin b2) (0.13 mg vs 0.02 mg).

Niacin (Vitamin B3)Mango higher

Mango

2.2 mg14% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Mango provides 2.2 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+1.7 mg, +351%).

Pantothenic Acid (B5)Mango higher

Mango

0.66 mg13% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Mango provides 0.66 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.59 mg, +783%).

Vitamin B6Mango higher

Mango

0.40 mg24% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Mango provides 0.40 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.39 mg, +2696%).

Vitamin B12Similar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

3.4 mg

Pumpkin Seeds (Pepitas)

0.70 mg

Mango provides 3.4 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+2.7 mg, +380%).

PotassiumMango higher

Mango

564 mg12% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Mango provides 564 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+484 mg, +598%).

CalciumMango higher

Mango

37.0 mg3% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Mango provides 37.0 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+32.4 mg, +703%).

IronPumpkin Seeds (Pepitas) higher

Mango

0.54 mg3% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Pumpkin Seeds (Pepitas) provides 0.88 mg vs 0.54 mg in Mango (+0.34 mg, +64%).

MagnesiumPumpkin Seeds (Pepitas) higher

Mango

33.6 mg8% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 33.6 mg in Mango (+25.6 mg, +76%).

PhosphorusPumpkin Seeds (Pepitas) higher

Mango

47.0 mg4% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Pumpkin Seeds (Pepitas) provides 123 mg vs 47.0 mg in Mango (+76.3 mg, +162%).

ZincPumpkin Seeds (Pepitas) higher

Mango

0.30 mg3% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Pumpkin Seeds (Pepitas) provides 0.78 mg vs 0.30 mg in Mango (+0.48 mg, +158%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Mango

0.30 g2% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Pumpkin Seeds (Pepitas) provides 0.87 g vs 0.30 g in Mango (+0.56 g, +186%).

Nutrient

MangoAmount per 100 kcal (167 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

100 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (100 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Mango

1.4 g3% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Pumpkin Seeds (Pepitas) provides 5.4 g vs 1.4 g in Mango (+4.1 g, +297%).

CarbohydratesMango higher

Mango

25.0 g9% DV

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Mango provides 25.0 g vs 1.9 g in Pumpkin Seeds (Pepitas) (+23.1 g, +1198%).

Dietary FiberMango higher

Mango

2.7 g10% DV

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Mango provides 2.7 g vs 1.1 g in Pumpkin Seeds (Pepitas) (+1.6 g, +147%).

Total FatPumpkin Seeds (Pepitas) higher

Mango

0.63 g1% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 0.63 g in Mango (+8.2 g, +1291%).

Total SugarsMango higher

Mango

22.8 g46% DV

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Mango provides 22.8 g vs 0.25 g in Pumpkin Seeds (Pepitas) (+22.6 g, +8952%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

60.8 mg68% DV

Pumpkin Seeds (Pepitas)

0.34 mg

Mango provides 60.8 mg vs 0.34 mg in Pumpkin Seeds (Pepitas) (+60.4 mg, +17674%).

Vitamin A (RAE)Mango higher

Mango

90 µg10% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Mango provides 90 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+90 µg, +50000%).

Vitamin DSimilar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

1.5 mg10% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Mango provides 1.5 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+1.1 mg, +283%).

Vitamin KMango higher

Mango

7.0 µg6% DV

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Mango provides 7.0 µg vs 1.3 µg in Pumpkin Seeds (Pepitas) (+5.7 µg, +434%).

Folate (DFE)Mango higher

Mango

72 µg18% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Mango provides 72 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+61 µg, +588%).

Thiamin (Vitamin B1)Similar

Mango

0.05 mg4% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.05 mg).

Riboflavin (Vitamin B2)Similar

Mango

0.06 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Mango higher

Mango

1.1 mg7% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Mango provides 1.1 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+0.22 mg, +24%).

Pantothenic Acid (B5)Mango higher

Mango

0.33 mg7% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Mango provides 0.33 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +144%).

Vitamin B6Mango higher

Mango

0.20 mg12% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Mango provides slightly more vitamin b6 (0.20 mg vs 0.03 mg).

Vitamin B12Similar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

1.7 mg

Pumpkin Seeds (Pepitas)

1.3 mg

Mango provides 1.7 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+0.41 mg, +33%).

PotassiumMango higher

Mango

281 mg6% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Mango provides 281 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+135 mg, +93%).

CalciumMango higher

Mango

18.4 mg1% DV

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Mango provides 18.4 mg vs 8.3 mg in Pumpkin Seeds (Pepitas) (+10.1 mg, +122%).

IronPumpkin Seeds (Pepitas) higher

Mango

0.27 mg1% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.27 mg in Mango (+1.3 mg, +494%).

MagnesiumPumpkin Seeds (Pepitas) higher

Mango

16.7 mg4% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 16.7 mg in Mango (+89.9 mg, +538%).

PhosphorusPumpkin Seeds (Pepitas) higher

Mango

23.4 mg2% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 23.4 mg in Mango (+199 mg, +849%).

ZincPumpkin Seeds (Pepitas) higher

Mango

0.15 mg1% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.15 mg in Mango (+1.3 mg, +835%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Mango

0.15 g1% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 0.15 g in Mango (+1.4 g, +937%).

Nutrient

MangoNormalized to 300 kcal (500 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Mango

300 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (300 kcal).

ProteinPumpkin Seeds (Pepitas) higher

Mango

4.1 g8% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Pumpkin Seeds (Pepitas) provides 16.3 g vs 4.1 g in Mango (+12.2 g, +298%).

CarbohydratesMango higher

Mango

74.9 g27% DV

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Mango provides 74.9 g vs 5.8 g in Pumpkin Seeds (Pepitas) (+69.1 g, +1195%).

Dietary FiberMango higher

Mango

8.0 g29% DV

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Mango provides 8.0 g vs 3.2 g in Pumpkin Seeds (Pepitas) (+4.8 g, +147%).

Total FatPumpkin Seeds (Pepitas) higher

Mango

1.9 g2% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 1.9 g in Mango (+24.6 g, +1294%).

Total SugarsMango higher

Mango

68.3 g137% DV

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Mango provides 68.3 g vs 0.76 g in Pumpkin Seeds (Pepitas) (+67.5 g, +8934%).

Vitamins12 nutrients

Vitamin CMango higher

Mango

182 mg202% DV

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Mango provides 182 mg vs 1.0 mg in Pumpkin Seeds (Pepitas) (+181 mg, +17639%).

Vitamin A (RAE)Mango higher

Mango

270 µg30% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Mango provides 270 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+269 µg, +49900%).

Vitamin DSimilar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin d (0 µg).

Vitamin EMango higher

Mango

4.5 mg30% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Mango provides 4.5 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+3.3 mg, +282%).

Vitamin KMango higher

Mango

21 µg18% DV

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Mango provides 21 µg vs 3.9 µg in Pumpkin Seeds (Pepitas) (+17 µg, +433%).

Folate (DFE)Mango higher

Mango

215 µg54% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Mango provides 215 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+184 µg, +586%).

Thiamin (Vitamin B1)Similar

Mango

0.14 mg12% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.14 mg).

Riboflavin (Vitamin B2)Mango higher

Mango

0.19 mg15% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Mango provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.08 mg).

Niacin (Vitamin B3)Mango higher

Mango

3.3 mg21% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Mango provides 3.3 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+0.65 mg, +24%).

Pantothenic Acid (B5)Mango higher

Mango

0.99 mg20% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Mango provides 0.99 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+0.58 mg, +143%).

Vitamin B6Mango higher

Mango

0.60 mg35% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Mango provides 0.60 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.52 mg, +671%).

Vitamin B12Similar

Mango

0 µg

Pumpkin Seeds (Pepitas)

0 µg

Both Mango and Pumpkin Seeds (Pepitas) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumMango higher

Mango

5.0 mg

Pumpkin Seeds (Pepitas)

3.8 mg

Mango provides 5.0 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+1.2 mg, +32%).

PotassiumMango higher

Mango

840 mg18% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Mango provides 840 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+403 mg, +92%).

CalciumMango higher

Mango

55.0 mg4% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Mango provides 55.0 mg vs 24.8 mg in Pumpkin Seeds (Pepitas) (+30.2 mg, +121%).

IronPumpkin Seeds (Pepitas) higher

Mango

0.80 mg4% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 0.80 mg in Mango (+4.0 mg, +495%).

MagnesiumPumpkin Seeds (Pepitas) higher

Mango

50.0 mg12% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 50.0 mg in Mango (+270 mg, +539%).

PhosphorusPumpkin Seeds (Pepitas) higher

Mango

70.0 mg6% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 70.0 mg in Mango (+596 mg, +851%).

ZincPumpkin Seeds (Pepitas) higher

Mango

0.45 mg4% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.45 mg in Mango (+3.8 mg, +837%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Mango

0.45 g2% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 0.45 g in Mango (+4.2 g, +939%).

Mango vs Pumpkin Seeds (Pepitas)

Mango

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary