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  6. Apple strudel vs. Pumpkin seeds

Apple strudel vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between apple strudel and pumpkin seeds?

  • Apple strudel is higher in vitamin B12, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 92% more.
  • The amount of saturated fat in apple strudel is lower.

We used Strudel, apple and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Apple strudel vs Pumpkin seeds infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 4.5% 13% 16% 10% 5.2% 14% 18% 25% 33%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +516.8%
Contains more IronIron +688.1%
Contains more CopperCopper +2200%
Contains more ZincZinc +5321.1%
Contains more PhosphorusPhosphorus +178.8%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +161.1%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 2% 28% 0% 10% 5.8% 6.2% 16% 11% 28% 7.3% 21% 9.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +382.1%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +211.1%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +108%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Apple strudel Pumpkin seeds DV% diff.
Zinc 0.19mg 10.3mg 92%
Copper 0.03mg 0.69mg 73%
Fiber 2.2g 18.4g 65%
Magnesium 9mg 262mg 60%
Iron 0.42mg 3.31mg 36%
Protein 3.3g 18.55g 31%
Polyunsaturated fat 5.315g 8.844g 24%
Potassium 149mg 919mg 23%
Fats 11.2g 19.4g 13%
Manganese 0.19mg 0.496mg 13%
Selenium 6.1µg 11%
Vitamin B12 0.22µg 0µg 9%
Vitamin E 1.42mg 9%
Calories 274kcal 446kcal 9%
Phosphorus 33mg 92mg 8%
Monounsaturated fat 3.267g 6.032g 7%
Lysine 153mg 1.386mg 7%
Saturated fat 2.044g 3.67g 7%
Folate 28µg 9µg 5%
Sodium 135mg 18mg 5%
Calcium 15mg 55mg 4%
Carbs 41.1g 53.75g 4%
Vitamin B5 0.27mg 0.056mg 4%
Choline 17.4mg 3%
Cholesterol 6mg 0mg 2%
Vitamin B2 0.025mg 0.052mg 2%
Vitamin C 1.7mg 0.3mg 2%
Vitamin K 2.9µg 2%
Vitamin B1 0.04mg 0.034mg 1%
Vitamin B6 0.046mg 0.037mg 1%
Net carbs 38.9g 35.35g N/A
Sugar 25.75g N/A
Vitamin A 6µg 3µg 0%
Vitamin B3 0.33mg 0.286mg 0%
Tryptophan 0.039mg 0.326mg 0%
Threonine 0.119mg 0.683mg 0%
Isoleucine 0.147mg 0.956mg 0%
Leucine 0.257mg 1.572mg 0%
Methionine 0.067mg 0.417mg 0%
Phenylalanine 0.151mg 0.924mg 0%
Valine 0.164mg 1.491mg 0%
Histidine 0.076mg 0.515mg 0%
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 11% 41% 44%
Protein: 3.3 g
Fats: 11.2 g
Carbs: 41.1 g
Water: 43.5 g
Other: 0.9 g
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more WaterWater +866.7%
Contains more ProteinProtein +462.1%
Contains more FatsFats +73.2%
Contains more CarbsCarbs +30.8%
Contains more OtherOther +322.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 31% 50%
Saturated fat: Sat. Fat 2.044 g
Monounsaturated fat: Mono. Fat 3.267 g
Polyunsaturated fat: Poly. Fat 5.315 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Mono. FatMonounsaturated fat +84.6%
Contains more Poly. FatPolyunsaturated fat +66.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Apple strudel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175032/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.