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  6. Dough vs. Pumpkin seeds

Dough vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between dough and pumpkin seeds

  • Dough has more vitamin B1, vitamin B2, folate, and vitamin B3; however, pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 84% more.
  • Dough has 33 times more sodium than pumpkin seeds. Dough has 602mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Bread, french or vienna (includes sourdough) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Dough 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.
Dough
Dough
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
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 +18.1%
Contains more PhosphorusPhosphorus +14.1%
Contains more ManganeseManganese +16.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +685.5%
Contains more CopperCopper +353.9%
Contains more ZincZinc +890.4%
Contains less SodiumSodium -97%
~equal in Calcium ~55mg

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.
Dough
Dough
9
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
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 +1988.2%
Contains more Vitamin B2Vitamin B2 +721.2%
Contains more Vitamin B3Vitamin B3 +1584.3%
Contains more Vitamin B5Vitamin B5 +712.5%
Contains more Vitamin B6Vitamin B6 +189.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1266.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dough Pumpkin seeds DV% diff.
Zinc 1.04mg 10.3mg 84%
Fiber 2.2g 18.4g 65%
Copper 0.152mg 0.69mg 60%
Vitamin B1 0.71mg 0.034mg 56%
Magnesium 32mg 262mg 55%
Polyunsaturated fat 0.855g 8.844g 53%
Selenium 28.6µg 52%
Folate 123µg 9µg 29%
Vitamin B2 0.427mg 0.052mg 29%
Vitamin B3 4.817mg 0.286mg 28%
Fats 2.42g 19.4g 26%
Sodium 602mg 18mg 25%
Potassium 117mg 919mg 24%
Starch 44.23g 18%
Protein 10.75g 18.55g 16%
Saturated fat 0.529g 3.67g 14%
Monounsaturated fat 0.362g 6.032g 14%
Calories 272kcal 446kcal 9%
Vitamin B5 0.455mg 0.056mg 8%
Iron 3.91mg 3.31mg 8%
Vitamin B6 0.107mg 0.037mg 5%
Manganese 0.577mg 0.496mg 4%
Phosphorus 105mg 92mg 2%
Vitamin E 0.21mg 1%
Choline 8mg 1%
Fructose 0.51g 1%
Vitamin K 0.7µg 1%
Carbs 51.88g 53.75g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 49.68g 35.35g N/A
Calcium 52mg 55mg 0%
Sugar 4.62g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.005g 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 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dough
Dough
1
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 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 +633.3%
Contains more ProteinProtein +72.6%
Contains more FatsFats +701.7%
Contains more OtherOther +94.9%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dough
Dough
1
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 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 -85.6%
Contains more Mono. FatMonounsaturated fat +1566.3%
Contains more Poly. FatPolyunsaturated fat +934.4%

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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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.