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  6. Crackers vs. Pumpkin

Crackers vs. Pumpkin — In-Depth Nutrition Comparison

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Differences between crackers and pumpkin

  • Crackers have more vitamin K, iron, vitamin B1, phosphorus, vitamin B2, vitamin B3, and folate, while pumpkin has more vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Pumpkin contains 726 times less sodium than crackers. Crackers contain 726mg of sodium, while pumpkin contains 1mg.
  • Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of crackers is 63.

The food types used in this comparison are Crackers, standard snack-type, regular and Pumpkin, raw.

Infographic

Crackers vs Pumpkin 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +471.4%
Contains more IronIron +403.8%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +463.6%
Contains more ManganeseManganese +292.8%
Contains more SeleniumSelenium +2133.3%
Contains more PotassiumPotassium +188.1%
Contains more CopperCopper +22.1%
Contains less SodiumSodium -99.9%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin EVitamin E +185.8%
Contains more Vitamin B1Vitamin B1 +732%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +625.3%
Contains more Vitamin B5Vitamin B5 +39.9%
Contains more Vitamin KVitamin K +6200%
Contains more FolateFolate +475%
Contains more CholineCholine +17.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.061mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Crackers Pumpkin DV% diff.
Polyunsaturated fat 13.137g 0.005g 88%
Vitamin K 69.3µg 1.1µg 57%
Vitamin A 0µg 426µg 47%
Fats 26.43g 0.1g 41%
Iron 4.03mg 0.8mg 40%
Sodium 726mg 1mg 32%
Vitamin B1 0.416mg 0.05mg 31%
Phosphorus 248mg 44mg 29%
Vitamin B2 0.456mg 0.11mg 27%
Saturated fat 5.562g 0.052g 25%
Calories 510kcal 26kcal 24%
Vitamin B3 4.352mg 0.6mg 23%
Starch 49.69g 20%
Folate 92µg 16µg 19%
Carbs 61.3g 6.5g 18%
Monounsaturated fat 6.553g 0.013g 16%
Manganese 0.491mg 0.125mg 16%
Vitamin E 3.03mg 1.06mg 13%
Selenium 6.7µg 0.3µg 12%
Protein 6.64g 1g 11%
Calcium 120mg 21mg 10%
Vitamin C 0mg 9mg 10%
Fiber 2.3g 0.5g 7%
Potassium 118mg 340mg 7%
Copper 0.104mg 0.127mg 3%
Vitamin B5 0.417mg 0.298mg 2%
Zinc 0.49mg 0.32mg 2%
Magnesium 18mg 12mg 1%
Net carbs 59g 6g N/A
Sugar 8.18g 2.76g N/A
Vitamin B6 0.063mg 0.061mg 0%
Trans fat 1.076g 0g N/A
Choline 9.6mg 8.2mg 0%
Tryptophan 0.084mg 0.012mg 0%
Threonine 0.193mg 0.029mg 0%
Isoleucine 0.246mg 0.031mg 0%
Leucine 0.471mg 0.046mg 0%
Lysine 0.103mg 0.054mg 0%
Methionine 0.112mg 0.011mg 0%
Phenylalanine 0.331mg 0.032mg 0%
Valine 0.294mg 0.035mg 0%
Histidine 0.145mg 0.016mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +564%
Contains more FatsFats +26330%
Contains more CarbsCarbs +843.1%
Contains more OtherOther +211.3%
Contains more WaterWater +2817.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +50307.7%
Contains more Poly. FatPolyunsaturated fat +262640%
Contains less Sat. FatSaturated fat -99.1%

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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.