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  6. Butter cookie vs. Pumpkin seeds

Butter cookie vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are butter cookie and pumpkin seeds different?

  • Butter cookie is richer in vitamin B1, vitamin B2, and vitamin B3, while pumpkin seeds are higher in zinc, fiber, magnesium, copper, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 90% more than butter cookie.

Cookies, butter, commercially prepared, enriched and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Butter cookie 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 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 +2083.3%
Contains more CalciumCalcium +89.7%
Contains more PotassiumPotassium +727.9%
Contains more IronIron +49.1%
Contains more CopperCopper +245%
Contains more ZincZinc +2610.5%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +191.8%
~equal in Phosphorus ~92mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 AVitamin A +5400%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +988.2%
Contains more Vitamin B2Vitamin B2 +544.2%
Contains more Vitamin B3Vitamin B3 +1015.4%
Contains more Vitamin B5Vitamin B5 +771.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +744.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin B6 ~0.037mg

All nutrients comparison - raw data values

Nutrient Butter cookie Pumpkin seeds DV% diff.
Zinc 0.38mg 10.3mg 90%
Fiber 0.8g 18.4g 70%
Magnesium 12mg 262mg 60%
Copper 0.2mg 0.69mg 54%
Polyunsaturated fat 0.982g 8.844g 52%
Cholesterol 117mg 0mg 39%
Saturated fat 11.051g 3.67g 34%
Vitamin B1 0.37mg 0.034mg 28%
Protein 6.1g 18.55g 25%
Potassium 111mg 919mg 24%
Vitamin B2 0.335mg 0.052mg 22%
Vitamin A 165µg 3µg 18%
Vitamin B3 3.19mg 0.286mg 18%
Folate 76µg 9µg 17%
Vitamin B12 0.36µg 0µg 15%
Selenium 8.4µg 15%
Iron 2.22mg 3.31mg 14%
Manganese 0.17mg 0.496mg 14%
Sodium 282mg 18mg 11%
Vitamin B5 0.488mg 0.056mg 9%
Carbs 68.9g 53.75g 5%
Vitamin E 0.58mg 4%
Calcium 29mg 55mg 3%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Monounsaturated fat 5.522g 6.032g 1%
Choline 6.5mg 1%
Vitamin K 1.7µg 1%
Calories 467kcal 446kcal 1%
Phosphorus 102mg 92mg 1%
Fats 18.8g 19.4g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 68.1g 35.35g N/A
Sugar 20.24g N/A
Vitamin B6 0.036mg 0.037mg 0%
Tryptophan 0.084mg 0.326mg 0%
Threonine 0.215mg 0.683mg 0%
Isoleucine 0.277mg 0.956mg 0%
Leucine 0.471mg 1.572mg 0%
Lysine 0.308mg 1.386mg 0%
Methionine 0.131mg 0.417mg 0%
Phenylalanine 0.299mg 0.924mg 0%
Valine 0.315mg 1.491mg 0%
Histidine 0.136mg 0.515mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 CarbsCarbs +28.2%
Contains more ProteinProtein +204.1%
Contains more OtherOther +137.5%
~equal in Fats ~19.4g
~equal in Water ~4.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 -66.8%
Contains more Poly. FatPolyunsaturated fat +800.6%
~equal in Monounsaturated fat ~6.032g

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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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.