Biscuit vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are biscuits and pumpkin seeds different?

Biscuits are higher in vitamin B1, vitamin B2, calcium, and vitamin B3; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, and potassium.
Daily need coverage for zinc for pumpkin seeds is 89% higher.
Biscuits contain 32 times more sodium than pumpkin seeds. While biscuits contain 580mg of sodium, pumpkin seeds contain only 18mg.

Biscuits, plain or buttermilk, prepared from recipe and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

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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.

Biscuit

Pumpkin seeds

Contains more CalciumCalcium	+327.3%
Contains more PhosphorusPhosphorus	+78.3%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+1355.6%
Contains more PotassiumPotassium	+659.5%
Contains more IronIron	+14.1%
Contains more CopperCopper	+741.5%
Contains more ZincZinc	+1807.4%
Contains less SodiumSodium	-96.9%
Contains more ManganeseManganese	+31.2%

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.

Biscuit

Pumpkin seeds

Contains more Vitamin B1Vitamin B1	+947.1%
Contains more Vitamin B2Vitamin B2	+496.2%
Contains more Vitamin B3Vitamin B3	+931.1%
Contains more Vitamin B5Vitamin B5	+408.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+577.8%

Contains more Vitamin CVitamin C

+50%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.037mg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.54mg	10.3mg	89%
Copper	0.082mg	0.69mg	68%
Fiber	1.5g	18.4g	68%
Magnesium	18mg	262mg	58%
Selenium	19.5µg		35%
Polyunsaturated fat	4.163g	8.844g	31%
Vitamin B1	0.356mg	0.034mg	27%
Sodium	580mg	18mg	24%
Potassium	121mg	919mg	23%
Protein	7g	18.55g	23%
Vitamin B2	0.31mg	0.052mg	20%
Calcium	235mg	55mg	18%
Vitamin B3	2.949mg	0.286mg	17%
Folate	61µg	9µg	13%
Phosphorus	164mg	92mg	10%
Manganese	0.378mg	0.496mg	5%
Vitamin B5	0.285mg	0.056mg	5%
Calories	353kcal	446kcal	5%
Fats	16.3g	19.4g	5%
Iron	2.9mg	3.31mg	5%
Carbs	44.6g	53.75g	3%
Vitamin B12	0.08µg	0µg	3%
Saturated fat	4.324g	3.67g	3%
Monounsaturated fat	6.93g	6.032g	2%
Cholesterol	3mg	0mg	1%
Vitamin C	0.2mg	0.3mg	0%
Net carbs	43.1g	35.35g	N/A
Sugar	2.18g		N/A
Vitamin A		3µg	0%
Vitamin B6	0.035mg	0.037mg	0%
Tryptophan	0.087mg	0.326mg	0%
Threonine	0.211mg	0.683mg	0%
Isoleucine	0.273mg	0.956mg	0%
Leucine	0.514mg	1.572mg	0%
Lysine	0.226mg	1.386mg	0%
Methionine	0.132mg	0.417mg	0%
Phenylalanine	0.347mg	0.924mg	0%
Valine	0.313mg	1.491mg	0%
Histidine	0.161mg	0.515mg	0%