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Cereal vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 10.35g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 777mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 3.41g)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cereal Pumpkin seed
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cereal Pumpkin seed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
304
Cereal
3
Pumpkin seed
Mineral Summary Score
111
Cereal
86
Pumpkin seed

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
1
:
Contains more Iron +929%
Contains more Calcium +450%
Contains more Potassium +775.2%
Contains more Magnesium +1278.9%
Contains more Copper +403.6%
Contains more Zinc +35.5%
Contains more Phosphorus +19.5%
Contains less Sodium -97.7%
Contains more Iron +929%
Contains more Calcium +450%
Contains more Potassium +775.2%
Contains more Magnesium +1278.9%
Contains more Copper +403.6%
Contains more Zinc +35.5%
Contains more Phosphorus +19.5%
Contains less Sodium -97.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cereal
9
:
Contains more Vitamin C +12733.3%
Contains more Vitamin A +4403.2%
Contains more Vitamin B1 +18394.1%
Contains more Vitamin B2 +7342.3%
Contains more Vitamin B3 +10256.6%
Contains more Vitamin B5 +303.6%
Contains more Vitamin B6 +16078.4%
Contains more Vitamin C +12733.3%
Contains more Vitamin A +4403.2%
Contains more Vitamin B1 +18394.1%
Contains more Vitamin B2 +7342.3%
Contains more Vitamin B3 +10256.6%
Contains more Vitamin B5 +303.6%
Contains more Vitamin B6 +16078.4%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
36%
Cereal
111%
Pumpkin seed
Carbohydrates
87%
Cereal
54%
Pumpkin seed
Fats
5%
Cereal
90%
Pumpkin seed

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Cereal Pumpkin seed Opinion
Calories 378 446 Pumpkin seed
Protein 6.06 18.55 Pumpkin seed
Fats 1.08 19.4 Pumpkin seed
Vitamin C 38.5 0.3 Cereal
Carbs 86.85 53.75 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Pumpkin seed
Iron 34.06 3.31 Cereal
Calcium 10 55 Pumpkin seed
Potassium 105 919 Pumpkin seed
Magnesium 19 262 Pumpkin seed
Sugars 10.35 Cereal
Fiber 1.4 18.4 Pumpkin seed
Copper 0.137 0.69 Pumpkin seed
Zinc 7.6 10.3 Pumpkin seed
Starch
Phosphorus 77 92 Pumpkin seed
Sodium 795 18 Pumpkin seed
Vitamin A 2792 62 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Pumpkin seed
Vitamin B1 6.288 0.034 Cereal
Vitamin B2 3.87 0.052 Cereal
Vitamin B3 29.62 0.286 Cereal
Vitamin B5 0.226 0.056 Cereal
Vitamin B6 5.986 0.037 Cereal
Vitamin B12 0 Pumpkin seed
Vitamin K 0 Cereal
Folic acid (B9) 0 Pumpkin seed
Trans Fat
Saturated Fat 0.26 3.67 Cereal
Monounsaturated Fat 0.204 6.032 Pumpkin seed
Polyunsaturated fat 0.354 8.844 Pumpkin seed
Tryptophan 0.066 0.326 Pumpkin seed
Threonine 0.241 0.683 Pumpkin seed
Isoleucine 0.26 0.956 Pumpkin seed
Leucine 0.767 1.572 Pumpkin seed
Lysine 0.113 1.386 Pumpkin seed
Methionine 0.13 0.417 Pumpkin seed
Phenylalanine 0.365 0.924 Pumpkin seed
Valine 0.344 1.491 Pumpkin seed
Histidine 0.162 0.515 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.