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  6. Chocolate chip cookie vs. Pumpkin seeds

Chocolate chip cookie vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between chocolate chip cookie and pumpkin seeds

  • Chocolate chip cookie has more vitamin B1 and vitamin A, while pumpkin seeds have more zinc, magnesium, copper, potassium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 85% higher.

The food types used in this comparison are Cookies, chocolate chip, prepared from recipe, made with butter and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Chocolate chip cookie vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
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 ManganeseManganese +33.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +376.4%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +315.8%
Contains more IronIron +33.5%
Contains more CopperCopper +78.8%
Contains more ZincZinc +995.7%
Contains less SodiumSodium -94.7%
~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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 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 AVitamin A +4533.3%
Contains more Vitamin B1Vitamin B1 +441.2%
Contains more Vitamin B2Vitamin B2 +240.4%
Contains more Vitamin B3Vitamin B3 +377.3%
Contains more Vitamin B5Vitamin B5 +362.5%
Contains more Vitamin B6Vitamin B6 +127%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +50%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Chocolate chip cookie Pumpkin seeds DV% diff.
Zinc 0.94mg 10.3mg 85%
Fiber 18.4g 74%
Magnesium 55mg 262mg 49%
Saturated fat 14.071g 3.67g 47%
Copper 0.386mg 0.69mg 34%
Polyunsaturated fat 4.541g 8.844g 29%
Protein 5.7g 18.55g 26%
Cholesterol 70mg 0mg 23%
Potassium 221mg 919mg 21%
Selenium 11.2µg 20%
Vitamin A 139µg 3µg 15%
Fats 28.4g 19.4g 14%
Sodium 341mg 18mg 14%
Vitamin B1 0.184mg 0.034mg 13%
Vitamin B2 0.177mg 0.052mg 10%
Iron 2.48mg 3.31mg 10%
Manganese 0.663mg 0.496mg 7%
Vitamin B3 1.365mg 0.286mg 7%
Folate 33µg 9µg 6%
Monounsaturated fat 8.241g 6.032g 6%
Vitamin B6 0.084mg 0.037mg 4%
Vitamin B5 0.259mg 0.056mg 4%
Vitamin B12 0.08µg 0µg 3%
Calories 488kcal 446kcal 2%
Calcium 38mg 55mg 2%
Phosphorus 100mg 92mg 1%
Carbs 58.2g 53.75g 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 58.2g 35.35g N/A
Tryptophan 0.072mg 0.326mg 0%
Threonine 0.191mg 0.683mg 0%
Isoleucine 0.224mg 0.956mg 0%
Leucine 0.391mg 1.572mg 0%
Lysine 0.214mg 1.386mg 0%
Methionine 0.106mg 0.417mg 0%
Phenylalanine 0.27mg 0.924mg 0%
Valine 0.279mg 1.491mg 0%
Histidine 0.123mg 0.515mg 0%
Omega-3 - DHA 0.003g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 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 FatsFats +46.4%
Contains more WaterWater +26.7%
Contains more ProteinProtein +225.4%
Contains more OtherOther +90%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 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 +36.6%
Contains less Sat. FatSaturated fat -73.9%
Contains more Poly. FatPolyunsaturated fat +94.8%

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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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.