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  6. Crème caramel vs. Pumpkin seeds

Crème caramel vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between crème caramel and pumpkin seeds?

  • Crème caramel is higher in vitamin B12 and vitamin B2, yet pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.

We used Desserts, flan, caramel custard, prepared-from-recipe and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
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 CalciumCalcium +50.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2811.1%
Contains more PotassiumPotassium +678.8%
Contains more IronIron +771.1%
Contains more CopperCopper +2364.3%
Contains more ZincZinc +2091.5%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +4860%
~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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 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 AVitamin A +1433.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +303.8%
Contains more Vitamin B5Vitamin B5 +817.9%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +248.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crème caramel Pumpkin seeds DV% diff.
Zinc 0.47mg 10.3mg 89%
Copper 0.028mg 0.69mg 74%
Fiber 0g 18.4g 74%
Magnesium 9mg 262mg 60%
Polyunsaturated fat 0.392g 8.844g 56%
Iron 0.38mg 3.31mg 37%
Cholesterol 90mg 0mg 30%
Protein 4.53g 18.55g 28%
Fats 4.03g 19.4g 24%
Potassium 118mg 919mg 24%
Manganese 0.01mg 0.496mg 21%
Selenium 8.7µg 16%
Vitamin B12 0.36µg 0µg 15%
Calories 145kcal 446kcal 15%
Monounsaturated fat 1.266g 6.032g 12%
Vitamin B2 0.21mg 0.052mg 12%
Carbs 22.78g 53.75g 10%
Saturated fat 1.799g 3.67g 9%
Vitamin B5 0.514mg 0.056mg 9%
Vitamin A 46µg 3µg 5%
Calcium 83mg 55mg 3%
Sodium 53mg 18mg 2%
Vitamin E 0.23mg 2%
Phosphorus 96mg 92mg 1%
Vitamin B3 0.082mg 0.286mg 1%
Vitamin B6 0.044mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 22.78g 35.35g N/A
Sugar 23.15g N/A
Vitamin B1 0.032mg 0.034mg 0%
Vitamin K 0.2µg 0%
Folate 9µg 9µg 0%
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 - EPA 0.001g N/A
Omega-3 - DHA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 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 +1412.2%
Contains more ProteinProtein +309.5%
Contains more FatsFats +381.4%
Contains more CarbsCarbs +136%
Contains more OtherOther +523%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 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 -51%
Contains more Mono. FatMonounsaturated fat +376.5%
Contains more Poly. FatPolyunsaturated fat +2156.1%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.