Crouton vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
A recap on differences between crouton and pumpkin seeds
- Crouton has more vitamin B1, vitamin B3, folate, and vitamin B2; however, pumpkin seeds are higher in zinc, copper, magnesium, fiber, and potassium.
- Pumpkin seeds cover your daily zinc needs 86% more than crouton.
- Pumpkin seeds contain 39 times less sodium than crouton. Crouton contains 698mg of sodium, while pumpkin seeds contain 18mg.
Food varieties used in this article are Croutons, plain and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains more CalciumCalcium | +38.2% |
| Contains more IronIron | +23.3% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +745.2% |
| Contains more PotassiumPotassium | +641.1% |
| Contains more CopperCopper | +323.3% |
| Contains more ZincZinc | +1057.3% |
| Contains less SodiumSodium | -97.4% |
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 more Vitamin B1Vitamin B1 | +1732.4% |
| Contains more Vitamin B2Vitamin B2 | +423.1% |
| Contains more Vitamin B3Vitamin B3 | +1801.7% |
| Contains more Vitamin B5Vitamin B5 | +666.1% |
| Contains more FolateFolate | +1366.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +36.7% |
| Contains more WaterWater | +22.2% |
| Contains more ProteinProtein | +55.9% |
| Contains more FatsFats | +193.9% |
| Contains more OtherOther | +52% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
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 | -58.9% |
| Contains more Mono. FatMonounsaturated fat | +97.2% |
| Contains more Poly. FatPolyunsaturated fat | +594.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.89mg | 10.3mg | 86% |
| Selenium | 37.5µg | 68% | |
| Copper | 0.163mg | 0.69mg | 59% |
| Magnesium | 31mg | 262mg | 55% |
| Fiber | 5.1g | 18.4g | 53% |
| Polyunsaturated fat | 1.273g | 8.844g | 50% |
| Vitamin B1 | 0.623mg | 0.034mg | 49% |
| Vitamin B3 | 5.439mg | 0.286mg | 32% |
| Folate | 132µg | 9µg | 31% |
| Sodium | 698mg | 18mg | 30% |
| Potassium | 124mg | 919mg | 23% |
| Fats | 6.6g | 19.4g | 20% |
| Vitamin B2 | 0.272mg | 0.052mg | 17% |
| Protein | 11.9g | 18.55g | 13% |
| Saturated fat | 1.51g | 3.67g | 10% |
| Iron | 4.08mg | 3.31mg | 10% |
| Carbs | 73.5g | 53.75g | 7% |
| Monounsaturated fat | 3.059g | 6.032g | 7% |
| Vitamin B5 | 0.429mg | 0.056mg | 7% |
| Phosphorus | 115mg | 92mg | 3% |
| Calories | 407kcal | 446kcal | 2% |
| Calcium | 76mg | 55mg | 2% |
| Vitamin B6 | 0.026mg | 0.037mg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 68.4g | 35.35g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Manganese | 0.5mg | 0.496mg | 0% |
| Tryptophan | 0.14mg | 0.326mg | 0% |
| Threonine | 0.337mg | 0.683mg | 0% |
| Isoleucine | 0.456mg | 0.956mg | 0% |
| Leucine | 0.832mg | 1.572mg | 0% |
| Lysine | 0.278mg | 1.386mg | 0% |
| Methionine | 0.211mg | 0.417mg | 0% |
| Phenylalanine | 0.586mg | 0.924mg | 0% |
| Valine | 0.514mg | 1.491mg | 0% |
| Histidine | 0.255mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
35%
4%
Minerals Daily Need Coverage Score
70%
103%
Comparison summary
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 680mg)
Which food is lower in Saturated fat?
Crouton is lower in Saturated fat (difference - 2.16g)
Which food is lower in glycemic index?
Crouton is lower in glycemic index (difference - 72)
Which food is cheaper?
Crouton is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.