First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Butternut squash | Pumpkin seed |
| Nutrient | butternut squash | pumpkin seed |
| Protein | 4g | 9g |
| Carbohydrate | 52g | 7g |
| Fiber | 9g | 1g |
| Fat | 0g | 17g |
| Monounsat. Fat | 0g | 17g |
| Polyunsat. Fat | 0g | 8g |
| Saturated Fat | 0g | 3g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | butternut squash | pumpkin seed |
| Choline | 0% | 5% |
| Vitamin A | 378% | 1% |
| Vitamin C | 124% | 1% |
| Vitamin E | 53% | 0% |
| Vitamin K | 6% | 24% |
Butternut squash have significantly more Vitamins A, E, C than pumpkin seed. Pumpkin seed have significantly more Vitamins K than butternut squash. Butternut squash are a good source of Pantothenic Acid, Phosphorus. Butternut squash are a great source of Vitamin E, Thiamin, Niacin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Butternut squash are an excellent source of Vitamin A, Vitamin C. Pumpkin seed are a good source of Vitamin K, Zinc. Pumpkin seed are a great source of Magnesium, Phosphorus, Iron.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | butternut squash | pumpkin seed |
| Vitamin B1 | 44% | 8% |
| Vitamin B2 | 8% | 11% |
| Vitamin B3 | 44% | 5% |
| Vitamin B5 | 36% | 3% |
| Vitamin B6 | 62% | 8% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | butternut squash | pumpkin seed |
| Sodium | 1% | 0% |
| Potasium | 45% | 9% |
| Calcium | 43% | 3% |
| Magnesium | 43% | 57% |
| Phosphorus | 25% | 75% |
| Iron | 52% | 92% |
| Manganese | 39% | 49% |
| Selenium | 5% | 5% |
| Copper | 32% | 51% |
| Zinc | 7% | 29% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
