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Pumpkin seed vs Cereal - 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.
Pumpkin seed Cereal
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
Pumpkin seed Cereal
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
304
Cereal
Mineral Summary Score
86
Pumpkin seed
111
Cereal

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
:
1
Cereal
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%
Contains more Iron +929%

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
:
9
Cereal
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
111%
Pumpkin seed
36%
Cereal
Carbohydrates
54%
Pumpkin seed
87%
Cereal
Fats
90%
Pumpkin seed
5%
Cereal

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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 Cereal Opinion
Calories 446 378 Pumpkin seed
Protein 18.55 6.06 Pumpkin seed
Fats 19.4 1.08 Pumpkin seed
Vitamin C 0.3 38.5 Cereal
Carbs 53.75 86.85 Cereal
Cholesterol 0 Cereal
Vitamin D 0 Pumpkin seed
Iron 3.31 34.06 Cereal
Calcium 55 10 Pumpkin seed
Potassium 919 105 Pumpkin seed
Magnesium 262 19 Pumpkin seed
Sugars 10.35 Cereal
Fiber 18.4 1.4 Pumpkin seed
Copper 0.69 0.137 Pumpkin seed
Zinc 10.3 7.6 Pumpkin seed
Starch
Phosphorus 92 77 Pumpkin seed
Sodium 18 795 Pumpkin seed
Vitamin A 62 2792 Cereal
Vitamin E 0.08 Cereal
Vitamin D 0 Pumpkin seed
Vitamin B1 0.034 6.288 Cereal
Vitamin B2 0.052 3.87 Cereal
Vitamin B3 0.286 29.62 Cereal
Vitamin B5 0.056 0.226 Cereal
Vitamin B6 0.037 5.986 Cereal
Vitamin B12 0 Pumpkin seed
Vitamin K 0 Cereal
Folic acid (B9) 0 Pumpkin seed
Trans Fat
Saturated Fat 3.67 0.26 Cereal
Monounsaturated Fat 6.032 0.204 Pumpkin seed
Polyunsaturated fat 8.844 0.354 Pumpkin seed
Tryptophan 0.326 0.066 Pumpkin seed
Threonine 0.683 0.241 Pumpkin seed
Isoleucine 0.956 0.26 Pumpkin seed
Leucine 1.572 0.767 Pumpkin seed
Lysine 1.386 0.113 Pumpkin seed
Methionine 0.417 0.13 Pumpkin seed
Phenylalanine 0.924 0.365 Pumpkin seed
Valine 1.491 0.344 Pumpkin seed
Histidine 0.515 0.162 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.