Cracker vs. Pumpkin seed — In-Depth Nutrition Comparison
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Important differences between Cracker and Pumpkin seed
- Cracker has more Vitamin B1, Vitamin B2, Vitamin B3, and Phosphorus, however, Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, and Potassium.
- Pumpkin seed's daily need coverage for Zinc is 89% more.
- Cracker has 40 times more Sodium than Pumpkin seed. Cracker has 726mg of Sodium, while Pumpkin seed has 18mg.
The food varieties used in the comparison are Crackers, standard snack-type, regular and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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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
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Calcium
+118.2%
Contains
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Iron
+21.8%
Contains
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Phosphorus
+169.6%
Contains
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Magnesium
+1355.6%
Contains
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Potassium
+678.8%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+2002%
Contains
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Copper
+563.5%
Equal in Manganese - 0.496
Contains
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Calcium
+118.2%
Contains
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Iron
+21.8%
Contains
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Phosphorus
+169.6%
Contains
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Magnesium
+1355.6%
Contains
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Potassium
+678.8%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+2002%
Contains
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Copper
+563.5%
Equal in Manganese - 0.496
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
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Vitamin B1
+1123.5%
Contains
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Vitamin B2
+776.9%
Contains
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Vitamin B3
+1421.7%
Contains
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Vitamin B5
+644.6%
Contains
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Vitamin B6
+70.3%
Contains
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Folate
+922.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1123.5%
Contains
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Vitamin B2
+776.9%
Contains
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Vitamin B3
+1421.7%
Contains
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Vitamin B5
+644.6%
Contains
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Vitamin B6
+70.3%
Contains
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Folate
+922.2%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+36.2%
Contains
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Carbs
+14%
Contains
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Protein
+179.4%
Contains
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Water
+43.3%
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Other
+52.6%
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Fats
+36.2%
Contains
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Carbs
+14%
Contains
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Protein
+179.4%
Contains
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Water
+43.3%
Contains
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Other
+52.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Polyunsaturated fat
+48.5%
Contains
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Saturated Fat
-34%
Equal in Monounsaturated Fat - 6.032
Saturated Fat:
5.562 g
Monounsaturated Fat:
6.553 g
Polyunsaturated fat:
13.137 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Polyunsaturated fat
+48.5%
Contains
less
Saturated Fat
-34%
Equal in Monounsaturated Fat - 6.032
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 59g | 35.35g |
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| Protein | 6.64g | 18.55g |
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| Fats | 26.43g | 19.4g |
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| Carbs | 61.3g | 53.75g |
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| Calories | 510kcal | 446kcal |
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| Starch | 49.69g |
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| Fructose | 0.29g |
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| Sugar | 8.18g |
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| Fiber | 2.3g | 18.4g |
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| Calcium | 120mg | 55mg |
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| Iron | 4.03mg | 3.31mg |
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| Magnesium | 18mg | 262mg |
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| Phosphorus | 248mg | 92mg |
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| Potassium | 118mg | 919mg |
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| Sodium | 726mg | 18mg |
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| Zinc | 0.49mg | 10.3mg |
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| Copper | 0.104mg | 0.69mg |
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| Manganese | 0.491mg | 0.496mg |
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| Selenium | 6.7µg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 3.03mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.416mg | 0.034mg |
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| Vitamin B2 | 0.456mg | 0.052mg |
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| Vitamin B3 | 4.352mg | 0.286mg |
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| Vitamin B5 | 0.417mg | 0.056mg |
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| Vitamin B6 | 0.063mg | 0.037mg |
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| Folate | 92µg | 9µg |
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| Vitamin K | 69.3µg |
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| Tryptophan | 0.084mg | 0.326mg |
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| Threonine | 0.193mg | 0.683mg |
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| Isoleucine | 0.246mg | 0.956mg |
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| Leucine | 0.471mg | 1.572mg |
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| Lysine | 0.103mg | 1.386mg |
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| Methionine | 0.112mg | 0.417mg |
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| Phenylalanine | 0.331mg | 0.924mg |
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| Valine | 0.294mg | 1.491mg |
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| Histidine | 0.145mg | 0.515mg |
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| Trans Fat | 1.076g |
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| Saturated Fat | 5.562g | 3.67g |
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| Monounsaturated Fat | 6.553g | 6.032g |
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| Polyunsaturated fat | 13.137g | 8.844g |
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| Omega-6 - Eicosadienoic acid | 0.009g |
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| Omega-6 - Linoleic acid | 11.48g |
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| Omega-6 - Gamma-linoleic acid | 0.062g |
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| Omega-3 - ALA | 1.485g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
53%
4%
Minerals Daily Need Coverage Score
56%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 8.18g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 708mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 1.892g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Cracker is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.