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  6. Croissant vs. Pumpkin seeds

Croissant vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between croissant and pumpkin seeds

  • Croissant has more vitamin B1 and folate; however, pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 87% more.

The food varieties used in the comparison are Croissants, butter and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Croissant vs Pumpkin seeds 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +14.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1537.5%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +678.8%
Contains more IronIron +63.1%
Contains more CopperCopper +762.5%
Contains more ZincZinc +1273.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +50.3%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +6766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1041.2%
Contains more Vitamin B2Vitamin B2 +363.5%
Contains more Vitamin B3Vitamin B3 +665%
Contains more Vitamin B5Vitamin B5 +1437.5%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +877.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +50%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Croissant Pumpkin seeds DV% diff.
Zinc 0.75mg 10.3mg 87%
Copper 0.08mg 0.69mg 68%
Fiber 2.6g 18.4g 63%
Magnesium 16mg 262mg 59%
Polyunsaturated fat 1.094g 8.844g 52%
Selenium 22.7µg 41%
Saturated fat 11.659g 3.67g 36%
Vitamin B1 0.388mg 0.034mg 30%
Potassium 118mg 919mg 24%
Vitamin A 206µg 3µg 23%
Cholesterol 67mg 0mg 22%
Protein 8.2g 18.55g 21%
Sodium 467mg 18mg 20%
Folate 88µg 9µg 20%
Iron 2.03mg 3.31mg 16%
Vitamin B5 0.861mg 0.056mg 16%
Vitamin B2 0.241mg 0.052mg 15%
Vitamin B3 2.188mg 0.286mg 12%
Vitamin B12 0.16µg 0µg 7%
Manganese 0.33mg 0.496mg 7%
Choline 38.8mg 7%
Vitamin E 0.84mg 6%
Carbs 45.8g 53.75g 3%
Vitamin K 1.8µg 2%
Calories 406kcal 446kcal 2%
Vitamin B6 0.058mg 0.037mg 2%
Phosphorus 105mg 92mg 2%
Calcium 37mg 55mg 2%
Fats 21g 19.4g 2%
Monounsaturated fat 5.525g 6.032g 1%
Vitamin C 0.2mg 0.3mg 0%
Net carbs 43.2g 35.35g N/A
Sugar 11.26g N/A
Tryptophan 0.099mg 0.326mg 0%
Threonine 0.284mg 0.683mg 0%
Isoleucine 0.365mg 0.956mg 0%
Leucine 0.623mg 1.572mg 0%
Lysine 0.329mg 1.386mg 0%
Methionine 0.175mg 0.417mg 0%
Phenylalanine 0.416mg 0.924mg 0%
Valine 0.41mg 1.491mg 0%
Histidine 0.187mg 0.515mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +415.6%
Contains more ProteinProtein +126.2%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +111.1%
~equal in Fats ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 less Sat. FatSaturated fat -68.5%
Contains more Poly. FatPolyunsaturated fat +708.4%
~equal in Monounsaturated fat ~6.032g

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.