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  6. Cookie dough vs. Pumpkin seeds

Cookie dough vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between cookie dough and pumpkin seeds

  • Cookie dough has more vitamin B1, manganese, and vitamin B3; however, pumpkin seeds are higher in zinc, copper, fiber, magnesium, potassium, and iron.
  • Pumpkin seeds cover your daily zinc needs 88% more than cookie dough.
  • Pumpkin seeds contain 16 times less sodium than cookie dough. Cookie dough contains 294mg of sodium, while pumpkin seeds contain 18mg.

Food varieties used in this article are Cookies, oatmeal, refrigerated dough and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Cookie dough vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
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 PhosphorusPhosphorus +13%
Contains more ManganeseManganese +54.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +835.7%
Contains more CalciumCalcium +77.4%
Contains more PotassiumPotassium +525.2%
Contains more IronIron +54.7%
Contains more CopperCopper +527.3%
Contains more ZincZinc +1509.4%
Contains less SodiumSodium -93.9%

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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 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 +33.3%
Contains more Vitamin B1Vitamin B1 +588.2%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B3Vitamin B3 +552.1%
Contains more Vitamin B5Vitamin B5 +564.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +288.9%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cookie dough Pumpkin seeds DV% diff.
Zinc 0.64mg 10.3mg 88%
Copper 0.11mg 0.69mg 64%
Fiber 2.5g 18.4g 64%
Magnesium 28mg 262mg 56%
Polyunsaturated fat 2.592g 8.844g 42%
Protein 5.4g 18.55g 26%
Potassium 147mg 919mg 23%
Vitamin B1 0.234mg 0.034mg 17%
Selenium 9.1µg 17%
Iron 2.14mg 3.31mg 15%
Sodium 294mg 18mg 12%
Manganese 0.765mg 0.496mg 12%
Monounsaturated fat 10.531g 6.032g 11%
Vitamin B3 1.865mg 0.286mg 10%
Cholesterol 24mg 0mg 8%
Vitamin B2 0.148mg 0.052mg 7%
Folate 35µg 9µg 7%
Vitamin B5 0.372mg 0.056mg 6%
Saturated fat 4.751g 3.67g 5%
Phosphorus 104mg 92mg 2%
Vitamin B12 0.04µg 0µg 2%
Calcium 31mg 55mg 2%
Carbs 59.1g 53.75g 2%
Calories 424kcal 446kcal 1%
Fats 18.9g 19.4g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 56.6g 35.35g N/A
Vitamin A 4µg 3µg 0%
Vitamin B6 0.041mg 0.037mg 0%
Tryptophan 0.088mg 0.326mg 0%
Threonine 0.177mg 0.683mg 0%
Isoleucine 0.227mg 0.956mg 0%
Leucine 0.414mg 1.572mg 0%
Lysine 0.257mg 1.386mg 0%
Methionine 0.122mg 0.417mg 0%
Phenylalanine 0.278mg 0.924mg 0%
Valine 0.291mg 1.491mg 0%
Histidine 0.125mg 0.515mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 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 WaterWater +240%
Contains more ProteinProtein +243.5%
Contains more OtherOther +192.3%
~equal in Fats ~19.4g
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 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 +74.6%
Contains less Sat. FatSaturated fat -22.8%
Contains more Poly. FatPolyunsaturated fat +241.2%

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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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.