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Cookie dough vs. Pumpkin — In-Depth Nutrition Comparison

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The main differences between Cookie dough and Pumpkin

  • Cookie dough has more Manganese, Iron, Selenium, Vitamin B1, Phosphorus, and Fiber, however, Pumpkin has more Vitamin A RAE, and Vitamin C.
  • Daily need coverage for Vitamin A RAE from Pumpkin is 47% higher.
  • Pumpkin has 294 times less Sodium than Cookie dough. Cookie dough has 294mg of Sodium, while Pumpkin has 1mg.

Food types used in this article are Cookies, oatmeal, refrigerated dough and Pumpkin, raw.

Infographic

Cookie dough vs Pumpkin 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 Calcium +47.6%
Contains more Iron +167.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +136.4%
Contains more Zinc +100%
Contains more Manganese +512%
Contains more Selenium +2933.3%
Contains more Potassium +131.3%
Contains less Sodium -99.7%
Contains more Copper +15.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 81% 20% 45% 13% 39% 18% 37% 100% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Calcium +47.6%
Contains more Iron +167.5%
Contains more Magnesium +133.3%
Contains more Phosphorus +136.4%
Contains more Zinc +100%
Contains more Manganese +512%
Contains more Selenium +2933.3%
Contains more Potassium +131.3%
Contains less Sodium -99.7%
Contains more Copper +15.5%

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 B1 +368%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B5 +24.8%
Contains more Folate +118.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +12061.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +48.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 59% 35% 35% 23% 10% 27% 5% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin B1 +368%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B3 +210.8%
Contains more Vitamin B5 +24.8%
Contains more Folate +118.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +12061.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +48.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +440%
Contains more Fats +18800%
Contains more Carbs +809.2%
Contains more Other +62.5%
Contains more Water +498.7%
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +440%
Contains more Fats +18800%
Contains more Carbs +809.2%
Contains more Other +62.5%
Contains more Water +498.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +80907.7%
Contains more Polyunsaturated fat +51740%
Contains less Saturated Fat -98.9%
27% 59% 15%
Saturated Fat: 4.751 g
Monounsaturated Fat: 10.531 g
Polyunsaturated fat: 2.592 g
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +80907.7%
Contains more Polyunsaturated fat +51740%
Contains less Saturated Fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cookie dough Pumpkin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cookie dough Pumpkin Opinion
Net carbs 56.6g 6g Cookie dough
Protein 5.4g 1g Cookie dough
Fats 18.9g 0.1g Cookie dough
Carbs 59.1g 6.5g Cookie dough
Calories 424kcal 26kcal Cookie dough
Sugar 2.76g Cookie dough
Fiber 2.5g 0.5g Cookie dough
Calcium 31mg 21mg Cookie dough
Iron 2.14mg 0.8mg Cookie dough
Magnesium 28mg 12mg Cookie dough
Phosphorus 104mg 44mg Cookie dough
Potassium 147mg 340mg Pumpkin
Sodium 294mg 1mg Pumpkin
Zinc 0.64mg 0.32mg Cookie dough
Copper 0.11mg 0.127mg Pumpkin
Manganese 0.765mg 0.125mg Cookie dough
Selenium 9.1µg 0.3µg Cookie dough
Vitamin A 70IU 8513IU Pumpkin
Vitamin A RAE 4µg 426µg Pumpkin
Vitamin E 1.06mg Pumpkin
Vitamin C 0mg 9mg Pumpkin
Vitamin B1 0.234mg 0.05mg Cookie dough
Vitamin B2 0.148mg 0.11mg Cookie dough
Vitamin B3 1.865mg 0.6mg Cookie dough
Vitamin B5 0.372mg 0.298mg Cookie dough
Vitamin B6 0.041mg 0.061mg Pumpkin
Folate 35µg 16µg Cookie dough
Vitamin B12 0.04µg 0µg Cookie dough
Vitamin K 1.1µg Pumpkin
Tryptophan 0.088mg 0.012mg Cookie dough
Threonine 0.177mg 0.029mg Cookie dough
Isoleucine 0.227mg 0.031mg Cookie dough
Leucine 0.414mg 0.046mg Cookie dough
Lysine 0.257mg 0.054mg Cookie dough
Methionine 0.122mg 0.011mg Cookie dough
Phenylalanine 0.278mg 0.032mg Cookie dough
Valine 0.291mg 0.035mg Cookie dough
Histidine 0.125mg 0.016mg Cookie dough
Cholesterol 24mg 0mg Pumpkin
Saturated Fat 4.751g 0.052g Pumpkin
Omega-3 - DHA 0.001g 0g Cookie dough
Omega-3 - EPA 0.001g 0g Cookie dough
Monounsaturated Fat 10.531g 0.013g Cookie dough
Polyunsaturated fat 2.592g 0.005g Cookie dough

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cookie dough Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
16%
Cookie dough
55%
Pumpkin
Minerals Daily Need Coverage Score
41%
Cookie dough
16%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 293mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 4.699g)
Which food is lower in glycemic index?
Pumpkin
Pumpkin is lower in glycemic index (difference - 2)
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 2.76g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $0.2)
Which food is richer in minerals?
Cookie dough
Cookie dough is relatively richer in minerals
Which food is richer in vitamins?
?
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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.