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Papadum vs Pumpkin seed - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 4mg)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1727mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 36)
Which food is lower in Saturated Fat?
Papadum
Papadum is lower in Saturated Fat (difference - 2.586g)
Which food is cheaper?
Papadum
Papadum is cheaper (difference - $2.2)
Which food is richer in minerals?
Papadum
Papadum is relatively richer in minerals
Which food is richer in vitamins?
Papadum
Papadum 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.
Papadum Pumpkin seed
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Papadum 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
17
Papadum
3
Pumpkin seed
Mineral Summary Score
127
Papadum
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
:
Contains more Iron +135.6%
Contains more Calcium +160%
Contains more Copper +44.6%
Contains more Phosphorus +318.5%
Contains more Zinc +202.9%
Contains less Sodium -99%
Equal in Potassium - 919
Equal in Magnesium - 262
Contains more Iron +135.6%
Contains more Calcium +160%
Contains more Copper +44.6%
Contains more Phosphorus +318.5%
Contains more Zinc +202.9%
Contains less Sodium -99%
Equal in Potassium - 919
Equal in Magnesium - 262

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
:
Contains more Vitamin B1 +714.7%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +1537.5%
Contains more Vitamin B6 +670.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +24%
Contains more Vitamin B1 +714.7%
Contains more Vitamin B2 +396.2%
Contains more Vitamin B3 +414.7%
Contains more Vitamin B5 +1537.5%
Contains more Vitamin B6 +670.3%
Contains more Vitamin C +∞%
Contains more Vitamin A +24%

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
153%
Papadum
111%
Pumpkin seed
Carbohydrates
60%
Papadum
54%
Pumpkin seed
Fats
15%
Papadum
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 Papadum Pumpkin seed Opinion
Calories 371 446 Pumpkin seed
Protein 25.56 18.55 Papadum
Fats 3.25 19.4 Pumpkin seed
Vitamin C 0 0.3 Pumpkin seed
Carbs 59.87 53.75 Papadum
Cholesterol 4 0 Pumpkin seed
Vitamin D 0 0
Iron 7.8 3.31 Papadum
Calcium 143 55 Papadum
Potassium 1000 919 Papadum
Magnesium 271 262 Papadum
Sugars 0 Papadum
Fiber 18.6 18.4 Papadum
Copper 0.998 0.69 Papadum
Zinc 3.4 10.3 Pumpkin seed
Starch
Phosphorus 385 92 Papadum
Sodium 1745 18 Pumpkin seed
Vitamin A 50 62 Pumpkin seed
Vitamin E 0.05 Papadum
Vitamin D 0 0
Vitamin B1 0.277 0.034 Papadum
Vitamin B2 0.258 0.052 Papadum
Vitamin B3 1.472 0.286 Papadum
Vitamin B5 0.917 0.056 Papadum
Vitamin B6 0.285 0.037 Papadum
Vitamin B12 0 0
Vitamin K 0.4 Papadum
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.084 3.67 Papadum
Monounsaturated Fat 0.532 6.032 Pumpkin seed
Polyunsaturated fat 1.148 8.844 Pumpkin seed
Tryptophan 0.266 0.326 Pumpkin seed
Threonine 0.886 0.683 Papadum
Isoleucine 1.303 0.956 Papadum
Leucine 2.115 1.572 Papadum
Lysine 1.695 1.386 Papadum
Methionine 0.372 0.417 Pumpkin seed
Phenylalanine 1.491 0.924 Papadum
Valine 1.434 1.491 Pumpkin seed
Histidine 0.715 0.515 Papadum
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.