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  6. Cereal vs. Pumpkin seed

Cereal vs. Pumpkin seed — In-Depth Nutrition Comparison

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Differences between Cereal and Pumpkin seed

  • Cereal has more Vitamin B1, Vitamin B6, Iron, Vitamin B2, Vitamin B3, Vitamin A RAE, and Vitamin C, while Pumpkin seed has more Fiber, Copper, and Magnesium.
  • Cereal's daily need coverage for Vitamin B1 is 521% higher.
  • Pumpkin seed contains 271 times less Vitamin A RAE than Cereal. Cereal contains 814µg of Vitamin A RAE, while Pumpkin seed contains 3µg.

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.

Infographic

Cereal vs Pumpkin seed infographic
Infographic link

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.
Cereal
Cereal
3
:
7
Pumpkin seed
Pumpkin seed
Contains more Iron +929%
Contains more Manganese +59.3%
Contains more Calcium +450%
Contains more Magnesium +1278.9%
Contains more Phosphorus +19.5%
Contains more Potassium +775.2%
Contains less Sodium -97.7%
Contains more Zinc +35.5%
Contains more Copper +403.6%
Cereal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 1278% 14% 33% 10% 104% 208% 46% 104% 35%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Iron +929%
Contains more Manganese +59.3%
Contains more Calcium +450%
Contains more Magnesium +1278.9%
Contains more Phosphorus +19.5%
Contains more Potassium +775.2%
Contains less Sodium -97.7%
Contains more Zinc +35.5%
Contains more Copper +403.6%

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.
Cereal
Cereal
9
:
3
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +4403.2%
Contains more Vitamin C +12733.3%
Contains more Vitamin B1 +18394.1%
Contains more Vitamin B2 +7342.3%
Contains more Vitamin B3 +10256.6%
Contains more Vitamin B5 +303.6%
Contains more Vitamin B6 +16078.4%
Cereal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 168% 2% 0% 129% 1572% 894% 556% 14% 1382% 0% 0% 0%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +4403.2%
Contains more Vitamin C +12733.3%
Contains more Vitamin B1 +18394.1%
Contains more Vitamin B2 +7342.3%
Contains more Vitamin B3 +10256.6%
Contains more Vitamin B5 +303.6%
Contains more Vitamin B6 +16078.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cereal
Cereal
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Carbs +61.6%
Contains more Protein +206.1%
Contains more Fats +1696.3%
Contains more Water +19%
Contains more Other +70.4%
Cereal
6% 87% 4% 2%
Protein: 6.06 g
Fats: 1.08 g
Carbs: 86.85 g
Water: 3.78 g
Other: 2.23 g
Pumpkin seed
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 Carbs +61.6%
Contains more Protein +206.1%
Contains more Fats +1696.3%
Contains more Water +19%
Contains more Other +70.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cereal
Cereal
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +2856.9%
Contains more Polyunsaturated fat +2398.3%
Cereal
32% 25% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.204 g
Polyunsaturated fat: 0.354 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -92.9%
Contains more Monounsaturated Fat +2856.9%
Contains more Polyunsaturated 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.
Cereal Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cereal Pumpkin seed Opinion
Net carbs 85.45g 35.35g Cereal
Protein 6.06g 18.55g Pumpkin seed
Fats 1.08g 19.4g Pumpkin seed
Carbs 86.85g 53.75g Cereal
Calories 378kcal 446kcal Pumpkin seed
Fructose 0.26g Cereal
Sugar 10.35g Pumpkin seed
Fiber 1.4g 18.4g Pumpkin seed
Calcium 10mg 55mg Pumpkin seed
Iron 34.06mg 3.31mg Cereal
Magnesium 19mg 262mg Pumpkin seed
Phosphorus 77mg 92mg Pumpkin seed
Potassium 105mg 919mg Pumpkin seed
Sodium 795mg 18mg Pumpkin seed
Zinc 7.6mg 10.3mg Pumpkin seed
Copper 0.137mg 0.69mg Pumpkin seed
Manganese 0.79mg 0.496mg Cereal
Selenium 6.3µg Cereal
Vitamin A 2792IU 62IU Cereal
Vitamin A RAE 814µg 3µg Cereal
Vitamin E 0.08mg Cereal
Vitamin C 38.5mg 0.3mg Cereal
Vitamin B1 6.288mg 0.034mg Cereal
Vitamin B2 3.87mg 0.052mg Cereal
Vitamin B3 29.62mg 0.286mg Cereal
Vitamin B5 0.226mg 0.056mg Cereal
Vitamin B6 5.986mg 0.037mg Cereal
Folate 9µg Pumpkin seed
Tryptophan 0.066mg 0.326mg Pumpkin seed
Threonine 0.241mg 0.683mg Pumpkin seed
Isoleucine 0.26mg 0.956mg Pumpkin seed
Leucine 0.767mg 1.572mg Pumpkin seed
Lysine 0.113mg 1.386mg Pumpkin seed
Methionine 0.13mg 0.417mg Pumpkin seed
Phenylalanine 0.365mg 0.924mg Pumpkin seed
Valine 0.344mg 1.491mg Pumpkin seed
Histidine 0.162mg 0.515mg Pumpkin seed
Saturated Fat 0.26g 3.67g Cereal
Monounsaturated Fat 0.204g 6.032g Pumpkin seed
Polyunsaturated fat 0.354g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cereal Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
393%
Cereal
4%
Pumpkin seed
Minerals Daily Need Coverage Score
183%
Cereal
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 10.35g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 777mg)
Which food is lower in Cholesterol?
Cereal
Cereal is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Cereal
Cereal is lower in Saturated Fat (difference - 3.41g)
Which food is lower in glycemic index?
Cereal
Cereal is lower in glycemic index (difference - 69)
Which food is cheaper?
Cereal
Cereal is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cereal
Cereal is relatively richer in vitamins
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.

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. Pumpkin seed - 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.