Candy bar vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between candy bar and pumpkin seeds
- Candy bar has more vitamin B6, vitamin B3, manganese, phosphorus, folate, and vitamin B5; however, pumpkin seeds are richer in zinc, fiber, magnesium, and iron.
- Candy bar covers your daily vitamin B6 needs 11766% more than pumpkin seeds.
- Pumpkin seeds have 28 times less vitamin B3 than candy bar. Candy bar has 7.922mg of vitamin B3, while pumpkin seeds have 0.286mg.
Specific food types used in this comparison are Candies, peanut bar and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains more CalciumCalcium | +41.8% |
| Contains more CopperCopper | +12.2% |
| Contains more PhosphorusPhosphorus | +234.8% |
| Contains more ManganeseManganese | +150.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +138.2% |
| Contains more PotassiumPotassium | +125.8% |
| Contains more IronIron | +241.2% |
| Contains more ZincZinc | +161.4% |
| Contains less SodiumSodium | -88.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.1% |
| Contains more Vitamin B2Vitamin B2 | +169.2% |
| Contains more Vitamin B3Vitamin B3 | +2669.9% |
| Contains more Vitamin B5Vitamin B5 | +1382.1% |
| Contains more Vitamin B6Vitamin B6 | +413413.5% |
| Contains more FolateFolate | +733.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
15.5 g
Fats:
33.7 g
Carbs:
47.4 g
Water:
1.6 g
Other:
1.8 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more FatsFats | +73.7% |
| Contains more ProteinProtein | +19.7% |
| Contains more CarbsCarbs | +13.4% |
| Contains more WaterWater | +181.3% |
| Contains more OtherOther | +111.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.678 g
Monounsaturated fat:
Mono. Fat
16.721 g
Polyunsaturated fat:
Poly. Fat
10.65 g
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 | +177.2% |
| Contains more Poly. FatPolyunsaturated fat | +20.4% |
| Contains less Sat. FatSaturated fat | -21.5% |
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 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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 153mg | 0.037mg | 11766% |
| Zinc | 3.94mg | 10.3mg | 58% |
| Fiber | 4.1g | 18.4g | 57% |
| Vitamin B3 | 7.922mg | 0.286mg | 48% |
| Magnesium | 110mg | 262mg | 36% |
| Manganese | 1.243mg | 0.496mg | 32% |
| Phosphorus | 308mg | 92mg | 31% |
| Iron | 0.97mg | 3.31mg | 29% |
| Monounsaturated fat | 16.721g | 6.032g | 27% |
| Vitamin E | 4.1mg | 27% | |
| Fats | 33.7g | 19.4g | 22% |
| Folate | 75µg | 9µg | 17% |
| Potassium | 407mg | 919mg | 15% |
| Vitamin B5 | 0.83mg | 0.056mg | 15% |
| Polyunsaturated fat | 10.65g | 8.844g | 12% |
| Copper | 0.774mg | 0.69mg | 9% |
| Selenium | 4.7µg | 9% | |
| Vitamin B2 | 0.14mg | 0.052mg | 7% |
| Sodium | 156mg | 18mg | 6% |
| Protein | 15.5g | 18.55g | 6% |
| Vitamin B1 | 0.1mg | 0.034mg | 6% |
| Saturated fat | 4.678g | 3.67g | 5% |
| Choline | 29.4mg | 5% | |
| Calories | 522kcal | 446kcal | 4% |
| Calcium | 78mg | 55mg | 2% |
| Carbs | 47.4g | 53.75g | 2% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 43.3g | 35.35g | N/A |
| Sugar | 42.22g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.149mg | 0.326mg | 0% |
| Threonine | 0.52mg | 0.683mg | 0% |
| Isoleucine | 0.534mg | 0.956mg | 0% |
| Leucine | 0.986mg | 1.572mg | 0% |
| Lysine | 0.545mg | 1.386mg | 0% |
| Methionine | 0.185mg | 0.417mg | 0% |
| Phenylalanine | 0.787mg | 0.924mg | 0% |
| Valine | 0.638mg | 1.491mg | 0% |
| Histidine | 0.385mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
2748%
4%
Minerals Daily Need Coverage Score
88%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 42.22g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 138mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 1.008g)
Which food is lower in glycemic index?
Candy bar is lower in glycemic index (difference - 51)
Which food is cheaper?
Candy bar is cheaper (difference - $2.2)
Which food is richer in vitamins?
Candy bar is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.