Seeds · per 100 g
How Sesame seeds can broaden the nutrient profile of Pumpkin seeds (pepitas)
See the added vitamin and mineral strengths from sesame seeds, with all values shown per 100 g.
How this food broadens the profile
Starting with 100 g of pumpkin seeds (pepitas), the calculation highlights Calcium, Riboflavin (B2), Folate among the main additions from 100 g of sesame seeds.
Every reviewed food is compared independently with the starting food. Nutritionally similar foods are also shown separately for context. This is not an overall health ranking or a serving recommendation.
Largest differences at a glance
These are the four largest absolute gaps in FDA Daily Value percentage points per 100 g.
Copper
Sesame seeds is higher: 453.6% vs 149.2% for Pumpkin seeds (pepitas), a 304.3 percentage-point gap.
Manganese
Pumpkin seeds (pepitas) is higher: 197.5% vs 107.0% for Sesame seeds, a 90.6 percentage-point gap.
Calcium
Sesame seeds is higher: 75.0% vs 3.5% for Pumpkin seeds (pepitas), a 71.5 percentage-point gap.
Magnesium
Pumpkin seeds (pepitas) is higher: 141.0% vs 83.6% for Sesame seeds, a 57.4 percentage-point gap.
Full per-100-gram comparison
Values are the uncapped %DV supplied by 100 g using current FDA Daily Values as a general comparison reference. Zero means the selected USDA record reports none; nutrients not consistently reported across this category are excluded. Daily Values are not individualized requirements.
| Vitamin or mineral | Pumpkin seeds (pepitas) (%DV) | Sesame seeds (%DV) |
|---|---|---|
| Thiamin (B1)vitamin | 22.8% | 65.9% |
| Riboflavin (B2)vitamin | 11.8% | 19.0% |
| Niacin (B3)vitamin | 91.2% | 68.6% |
| Folatevitamin | 14.5% | 24.3% |
| Vitamin Cvitamin | 2.1% | 0.0% |
| Vitamin Evitamin | 14.5% | 1.7% |
| Calciummineral | 3.5% | 75.0% |
| Coppermineral | 149.2% | 453.6% |
| Ironmineral | 49.0% | 80.8% |
| Magnesiummineral | 141.0% | 83.6% |
| Manganesemineral | 197.5% | 107.0% |
| Phosphorusmineral | 98.6% | 50.3% |
| Potassiummineral | 17.2% | 10.0% |
| Zincmineral | 71.0% | 70.5% |
USDA records and method
Pumpkin seeds (pepitas)
USDA description: seeds, pumpkin and squash seed kernels, dried.
FoodData Central ID 170556Source: U.S. Department of Agriculture, Agricultural Research Service, FoodData Central. One reviewed plain USDA record is used for each seed; comparisons use only nutrients reported for every selected seed. FoodMaya pins the reviewed FDC IDs shown above so the selected records do not change silently.
The default normalization uses the current FDA Daily Values. Niacin equivalents combine USDA niacin with its documented tryptophan contribution.
FoodMaya converts each reported nutrient to %DV per 100 g using current FDA Daily Values, then compares foods using only compatible vitamins and minerals reported for every reviewed food in seeds. To find foods that broaden the profile, the calculation reduces the influence of very large amounts of any one nutrient. It then ranks each food by the pairwise Gram determinant: the squared area spanned by its transformed profile and the starting profile. A larger area reflects substantial nutrient amounts in a less redundant pattern. This page shows the highest-ranked candidate for the featured starting food. The determinant is an exploratory geometric ranking, not a measure of dietary completeness or a clinical score.
The 100 g basis is for consistent comparison, not a suggested portion. USDA values can vary by variety, preparation, and storage. This narrow comparison omits protein, fiber, phytonutrients, bioavailability, allergies, cost, culinary compatibility, and personal medical needs; it is informational and not medical advice.