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Pumpkin seed vs Bread - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 6.42g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 583mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 59)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 2.681g)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.9)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

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.
Pumpkin seed Bread
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Bread
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
3
Pumpkin seed
27
Bread
Mineral Summary Score
86
Pumpkin seed
46
Bread

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
:
3
Bread
Contains more Potassium +312.1%
Contains more Magnesium +344.1%
Contains more Copper +248.5%
Contains more Zinc +600.7%
Contains less Sodium -97%
Contains more Iron +23.6%
Contains more Calcium +200%
Contains more Phosphorus +104.3%
Contains more Potassium +312.1%
Contains more Magnesium +344.1%
Contains more Copper +248.5%
Contains more Zinc +600.7%
Contains less Sodium -97%
Contains more Iron +23.6%
Contains more Calcium +200%
Contains more Phosphorus +104.3%

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
:
8
Bread
Contains more Vitamin C +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folic acid (B9) +∞%
Contains more Vitamin C +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folic acid (B9) +∞%

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
111%
Pumpkin seed
78%
Bread
Carbohydrates
54%
Pumpkin seed
56%
Bread
Fats
90%
Pumpkin seed
20%
Bread

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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 Pumpkin seed Bread Opinion
Calories 446 313 Pumpkin seed
Protein 18.55 12.96 Pumpkin seed
Fats 19.4 4.27 Pumpkin seed
Vitamin C 0.3 0.2 Pumpkin seed
Carbs 53.75 55.77 Bread
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 4.09 Bread
Calcium 55 165 Bread
Potassium 919 223 Pumpkin seed
Magnesium 262 59 Pumpkin seed
Sugars 6.42 Bread
Fiber 18.4 4.7 Pumpkin seed
Copper 0.69 0.198 Pumpkin seed
Zinc 10.3 1.47 Pumpkin seed
Starch
Phosphorus 92 188 Bread
Sodium 18 601 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E 0.24 Bread
Vitamin D 0 0
Vitamin B1 0.034 0.439 Bread
Vitamin B2 0.052 0.382 Bread
Vitamin B3 0.286 6.25 Bread
Vitamin B5 0.056 0.456 Bread
Vitamin B6 0.037 0.153 Bread
Vitamin B12 0 0
Vitamin K 5.7 Bread
Folic acid (B9) 0 20 Bread
Trans Fat
Saturated Fat 3.67 0.989 Bread
Monounsaturated Fat 6.032 1.019 Pumpkin seed
Polyunsaturated fat 8.844 1.72 Pumpkin seed
Tryptophan 0.326 0.092 Pumpkin seed
Threonine 0.683 0.299 Pumpkin seed
Isoleucine 0.956 0.258 Pumpkin seed
Leucine 1.572 0.461 Pumpkin seed
Lysine 1.386 0.215 Pumpkin seed
Methionine 0.417 0.105 Pumpkin seed
Phenylalanine 0.924 0.315 Pumpkin seed
Valine 1.491 0.31 Pumpkin seed
Histidine 0.515 0.15 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.