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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.

Infographic

Biscuit vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
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 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.
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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
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 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 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 +542.2%
Contains more ProteinProtein +165%
Contains more FatsFats +19%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 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 more Mono. FatMonounsaturated fat +14.9%
Contains less Sat. FatSaturated fat -15.1%
Contains more Poly. FatPolyunsaturated fat +112.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Biscuit Pumpkin seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Biscuit Pumpkin seeds 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Biscuit Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
Biscuit
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
55%
Biscuit
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.654g)
Which food is lower in glycemic index?
Biscuit
Biscuit is lower in glycemic index (difference - 44)
Which food is cheaper?
Biscuit
Biscuit is cheaper (difference - $2.2)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.