Pumpkin seed vs. Cereal — In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Cereal
- Pumpkin seed has more Fiber, Copper, and Magnesium, while Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Vitamin C.
- Cereal's daily need coverage for Vitamin B1 is 521% higher.
- Cereal contains 14 times less Magnesium than Pumpkin seed. Pumpkin seed contains 262mg of Magnesium, while Cereal contains 19mg.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+450%
Contains
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Magnesium
+1278.9%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+775.2%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+35.5%
Contains
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Copper
+403.6%
Contains
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Iron
+929%
Contains
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Manganese
+59.3%
Contains
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Calcium
+450%
Contains
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Magnesium
+1278.9%
Contains
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Phosphorus
+19.5%
Contains
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Potassium
+775.2%
Contains
less
Sodium
-97.7%
Contains
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Zinc
+35.5%
Contains
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Copper
+403.6%
Contains
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Iron
+929%
Contains
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Manganese
+59.3%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin A
+4403.2%
Contains
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Vitamin C
+12733.3%
Contains
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Vitamin B1
+18394.1%
Contains
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Vitamin B2
+7342.3%
Contains
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Vitamin B3
+10256.6%
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Vitamin B5
+303.6%
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Vitamin B6
+16078.4%
Contains
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Vitamin A
+4403.2%
Contains
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Vitamin C
+12733.3%
Contains
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Vitamin B1
+18394.1%
Contains
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Vitamin B2
+7342.3%
Contains
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Vitamin B3
+10256.6%
Contains
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Vitamin B5
+303.6%
Contains
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Vitamin B6
+16078.4%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+206.1%
Contains
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Fats
+1696.3%
Contains
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Water
+19%
Contains
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Other
+70.4%
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Carbs
+61.6%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Contains
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Protein
+206.1%
Contains
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Fats
+1696.3%
Contains
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Water
+19%
Contains
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Other
+70.4%
Contains
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Carbs
+61.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+2856.9%
Contains
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Polyunsaturated fat
+2398.3%
Contains
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Saturated Fat
-92.9%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.204 g
Polyunsaturated fat:
0.354 g
Contains
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Monounsaturated Fat
+2856.9%
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Polyunsaturated fat
+2398.3%
Contains
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Saturated Fat
-92.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 85.45g |
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| Protein | 18.55g | 6.06g |
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| Fats | 19.4g | 1.08g |
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| Carbs | 53.75g | 86.85g |
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| Calories | 446kcal | 378kcal |
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| Fructose | 0.26g |
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| Sugar | 10.35g |
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| Fiber | 18.4g | 1.4g |
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| Calcium | 55mg | 10mg |
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| Iron | 3.31mg | 34.06mg |
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| Magnesium | 262mg | 19mg |
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| Phosphorus | 92mg | 77mg |
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| Potassium | 919mg | 105mg |
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| Sodium | 18mg | 795mg |
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| Zinc | 10.3mg | 7.6mg |
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| Copper | 0.69mg | 0.137mg |
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| Manganese | 0.496mg | 0.79mg |
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| Selenium | 6.3µg |
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| Vitamin A | 62IU | 2792IU |
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| Vitamin A RAE | 3µg | 814µg |
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| Vitamin E | 0.08mg |
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| Vitamin C | 0.3mg | 38.5mg |
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| Vitamin B1 | 0.034mg | 6.288mg |
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| Vitamin B2 | 0.052mg | 3.87mg |
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| Vitamin B3 | 0.286mg | 29.62mg |
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| Vitamin B5 | 0.056mg | 0.226mg |
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| Vitamin B6 | 0.037mg | 5.986mg |
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| Folate | 9µg |
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| Tryptophan | 0.326mg | 0.066mg |
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| Threonine | 0.683mg | 0.241mg |
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| Isoleucine | 0.956mg | 0.26mg |
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| Leucine | 1.572mg | 0.767mg |
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| Lysine | 1.386mg | 0.113mg |
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| Methionine | 0.417mg | 0.13mg |
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| Phenylalanine | 0.924mg | 0.365mg |
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| Valine | 1.491mg | 0.344mg |
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| Histidine | 0.515mg | 0.162mg |
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| Saturated Fat | 3.67g | 0.26g |
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| Monounsaturated Fat | 6.032g | 0.204g |
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| Polyunsaturated fat | 8.844g | 0.354g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
393%
Minerals Daily Need Coverage Score
103%
183%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 777mg)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal is lower in Saturated Fat (difference - 3.41g)
Which food is lower in glycemic index?
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.