Cereal vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Differences between cereal and pumpkin seeds
- Cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C, while pumpkin seeds have more fiber, copper, and magnesium.
- Cereal's daily need coverage for vitamin B1 is 521% higher.
- Pumpkin seeds contain 162 times less vitamin B6 than cereal. Cereal contains 5.986mg of vitamin B6, while pumpkin seeds contain 0.037mg.
The food types used in this comparison are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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 IronIron | +929% |
| Contains more ManganeseManganese | +59.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1278.9% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +775.2% |
| Contains more CopperCopper | +403.6% |
| Contains more ZincZinc | +35.5% |
| Contains more PhosphorusPhosphorus | +19.5% |
| Contains less SodiumSodium | -97.7% |
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 CVitamin C | +12733.3% |
| Contains more Vitamin AVitamin A | +27033.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +18394.1% |
| Contains more Vitamin B2Vitamin B2 | +7342.3% |
| Contains more Vitamin B3Vitamin B3 | +10256.6% |
| Contains more Vitamin B5Vitamin B5 | +303.6% |
| Contains more Vitamin B6Vitamin B6 | +16078.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.06 g
Fats:
1.08 g
Carbs:
86.85 g
Water:
3.78 g
Other:
2.23 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +61.6% |
| Contains more ProteinProtein | +206.1% |
| Contains more FatsFats | +1696.3% |
| Contains more WaterWater | +19% |
| Contains more OtherOther | +70.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.204 g
Polyunsaturated fat:
Poly. Fat
0.354 g
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 | -92.9% |
| Contains more Mono. FatMonounsaturated fat | +2856.9% |
| Contains more Poly. FatPolyunsaturated fat | +2398.3% |
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 Cholesterol |
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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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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 6.288mg | 0.034mg | 521% |
| Vitamin B6 | 5.986mg | 0.037mg | 458% |
| Iron | 34.06mg | 3.31mg | 384% |
| Vitamin B2 | 3.87mg | 0.052mg | 294% |
| Vitamin B3 | 29.62mg | 0.286mg | 183% |
| Vitamin A | 814µg | 3µg | 90% |
| Fiber | 1.4g | 18.4g | 68% |
| Copper | 0.137mg | 0.69mg | 61% |
| Magnesium | 19mg | 262mg | 58% |
| Polyunsaturated fat | 0.354g | 8.844g | 57% |
| Vitamin C | 38.5mg | 0.3mg | 42% |
| Sodium | 795mg | 18mg | 34% |
| Fats | 1.08g | 19.4g | 28% |
| Zinc | 7.6mg | 10.3mg | 25% |
| Protein | 6.06g | 18.55g | 25% |
| Potassium | 105mg | 919mg | 24% |
| Saturated fat | 0.26g | 3.67g | 16% |
| Monounsaturated fat | 0.204g | 6.032g | 15% |
| Manganese | 0.79mg | 0.496mg | 13% |
| Carbs | 86.85g | 53.75g | 11% |
| Selenium | 6.3µg | 11% | |
| Calcium | 10mg | 55mg | 5% |
| Calories | 378kcal | 446kcal | 3% |
| Vitamin B5 | 0.226mg | 0.056mg | 3% |
| Folate | 9µg | 2% | |
| Phosphorus | 77mg | 92mg | 2% |
| Vitamin E | 0.08mg | 1% | |
| Net carbs | 85.45g | 35.35g | N/A |
| Sugar | 10.35g | N/A | |
| Tryptophan | 0.066mg | 0.326mg | 0% |
| Threonine | 0.241mg | 0.683mg | 0% |
| Isoleucine | 0.26mg | 0.956mg | 0% |
| Leucine | 0.767mg | 1.572mg | 0% |
| Lysine | 0.113mg | 1.386mg | 0% |
| Methionine | 0.13mg | 0.417mg | 0% |
| Phenylalanine | 0.365mg | 0.924mg | 0% |
| Valine | 0.344mg | 1.491mg | 0% |
| Histidine | 0.162mg | 0.515mg | 0% |
| Fructose | 0.26g | 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
371%
4%
Minerals Daily Need Coverage Score
183%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 777mg)
Which food is lower in Cholesterol?
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated fat?
Cereal is lower in Saturated fat (difference - 3.41g)
Which food is lower in glycemic index?
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cereal is relatively richer in vitamins
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.