Crouton vs. Pumpkin seeds — In-Depth Nutrition Comparison
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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.
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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 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% |
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% |
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% |
