Find foods that broaden a nutrient profile
Choose a starting food to see similar foods and foods that add different vitamin and mineral strengths.
Food group
Results compare foods only within the selected group.
Common culinary seeds in plain, unsalted forms. One reviewed plain USDA record is used for each seed; comparisons use only nutrients reported for every selected seed.
Foods that broaden the nutrient profile of Pumpkin seeds (pepitas)
Each reviewed food is compared directly with Pumpkin seeds (pepitas). These options combine substantial vitamin and mineral amounts with a nutrient pattern that is less redundant with the starting profile.
Poppy seeds
Notable strengths: Calcium, Thiamin (B1), Folate.
Sesame seeds
Notable strengths: Calcium, Riboflavin (B2), Folate.
Chia seeds
Notable strengths: Calcium, Thiamin (B1), Riboflavin (B2).
Each result is a separate option, not a recommended combination. Rankings compare 100 g of each food. Nutrient fit does not guarantee culinary compatibility.
Starting food at a glance
Top vitamins and minerals in 100 g of pumpkin seeds (pepitas)
Four largest shares of the daily reference amount
Manganese
197.5% DRI
Phosphorus
176.1% DRI
Copper
149.2% DRI
Magnesium
148% DRI
These values describe one reviewed USDA record. They are not an overall food-quality score or a claim that one food should meet a full day of nutrient needs. USDA FDC 170556.
Compare the data
Compare two nutrient profiles
Choose a second food to compare its vitamins and minerals. You can adjust both amounts below; rankings above remain standardized per 100 g.
Adjust these amounts for the comparison below. Suggestions above remain standardized per 100 g.
At your selected amounts
Higher vitamin and mineral values in Poppy seeds
Up to 4 meaningful higher values are highlighted. The full comparison remains available below.
Calcium
Thiamin (B1)
Folate
View all 14 comparable nutrients
Vitamins
Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Folate
Vitamin C
Vitamin E
Minerals
Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Zinc
USDA records — Pumpkin seeds (pepitas): FDC 170556; Poppy seeds: FDC 171330.
This category uses 14 nutrients reported for every reviewed food. Unreported values are never treated as zero.
Custom amounts scale the USDA per-100-g nutrient values proportionally.
Examples of foods that broaden a nutrient profile
Each example starts with one food and shows the highest-ranked option for broadening its vitamin and mineral profile. Open the comparison to see the values behind the result.
Fruits
Starting with Apple
Pineapple
Key additions
Manganese, Vitamin C, Copper.
See why
Beans
Starting with Black beans
Chickpeas
Key additions
Manganese, Vitamin B6, Zinc.
See why
Nuts
Starting with Almonds
Cashews
Key additions
Vitamin K, Selenium, Thiamin (B1).
See why
Vegetables
Starting with Broccoli
White mushroom
Key additions
Copper, Niacin (B3), Riboflavin (B2).
See why
Seeds
Starting with Chia seeds
Sunflower seeds
Key additions
Vitamin E, Folate, Riboflavin (B2).
See why
Two ways to compare foods
Similar foods are those closest in both the pattern and amount of reported vitamins and minerals. This describes nutritional resemblance, not culinary substitutability or overall quality.
Foods that broaden the starting profile are compared with it one at a time. The calculation favors candidates that combine substantial vitamin and mineral amounts with a different nutrient pattern. Full values remain available with each result.
Analysis boundaries
- • One explicitly reviewed USDA record per food.
- • Comparisons stay within the same food group.
- • Each food is compared on a consistent 100 g basis.
- • Each group uses only nutrients reported for every food in that group.
- • Unreported USDA nutrients are omitted, never treated as zero.
- • Beans are cooked without salt; nuts and seeds are plain and unsalted.
Important limitations
The comparison does not include fiber, protein, phytonutrients, glycemic response, bioavailability, cost, taste, or allergies.
USDA values describe reference foods; variety, storage, and preparation can change actual nutrient amounts.
A 100 g comparison is a controlled basis, not a suggested serving size. Your usual portion may be larger or smaller.
Recommendations depend on the reviewed foods and nutrients available in each group; they are starting points for exploration, not a complete account of a diet.
Daily reference amounts are general population references, not personalized targets. Individual needs vary, and this guide is not medical advice.
Method and sources
Food composition comes from USDA FoodData Central. Published results use reviewed FDC IDs so a database reorder cannot silently change the guide.
Charts show the raw, uncapped %DRI per 100 g. To find foods that broaden a profile, the calculation reduces the influence of very large amounts of any one nutrient. It then measures the area spanned by each pair of transformed nutrient profiles using a Gram determinant. A larger area indicates substantial nutrient amounts in a pattern that is less redundant with the starting food.
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