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  6. Cream cracker vs. Pumpkin seeds

Cream cracker vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between cream cracker and pumpkin seeds

  • Cream cracker has more iron, folate, vitamin B3, and vitamin B1; however, pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 88% higher.
  • Pumpkin seeds have 64 times less sodium than cream cracker. Cream cracker has 1148mg of sodium, while pumpkin seeds have 18mg.

Food types used in this article are Crackers, cream, GAMESA SABROSAS and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 IronIron +123%
Contains more ManganeseManganese +56.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +111.5%
Contains more PotassiumPotassium +612.4%
Contains more CopperCopper +521.6%
Contains more ZincZinc +1460.6%
Contains less SodiumSodium -98.4%
~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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +776.5%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +1676.2%
Contains more Vitamin B5Vitamin B5 +725%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1555.6%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cream cracker Pumpkin seeds DV% diff.
Zinc 0.66mg 10.3mg 88%
Copper 0.111mg 0.69mg 64%
Fiber 2.4g 18.4g 64%
Magnesium 25mg 262mg 56%
Iron 7.38mg 3.31mg 51%
Sodium 1148mg 18mg 49%
Polyunsaturated fat 2.45g 8.844g 43%
Folate 149µg 9µg 35%
Vitamin B3 5.08mg 0.286mg 30%
Potassium 129mg 919mg 23%
Protein 7.01g 18.55g 23%
Vitamin B1 0.298mg 0.034mg 22%
Starch 51.87g 21%
Vitamin B12 0.46µg 0µg 19%
Selenium 9.5µg 17%
Vitamin K 17.9µg 15%
Vitamin B2 0.24mg 0.052mg 14%
Manganese 0.778mg 0.496mg 12%
Monounsaturated fat 10.625g 6.032g 11%
Vitamin E 1.59mg 11%
Vitamin B5 0.462mg 0.056mg 8%
Saturated fat 5.362g 3.67g 8%
Carbs 64.55g 53.75g 4%
Calcium 26mg 55mg 3%
Calories 484kcal 446kcal 2%
Vitamin B6 0.065mg 0.037mg 2%
Fructose 0.95g 1%
Phosphorus 98mg 92mg 1%
Fats 20.37g 19.4g 1%
Vitamin C 0.3mg 0%
Net carbs 62.15g 35.35g N/A
Sugar 9.37g N/A
Vitamin A 3µg 0%
Trans fat 3.969g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 CarbsCarbs +20.1%
Contains more ProteinProtein +164.6%
~equal in Fats ~19.4g
~equal in Water ~4.5g
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +76.1%
Contains less Sat. FatSaturated fat -31.6%
Contains more Poly. FatPolyunsaturated fat +261%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.