English muffin vs. Pumpkin seed — In-Depth Nutrition Comparison
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Important differences between English muffin and Pumpkin seed
- English muffin has more Vitamin B1, and Vitamin B3, however, Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Potassium.
- Pumpkin seed's daily need coverage for Zinc is 87% more.
- English muffin has 26 times more Sodium than Pumpkin seed. English muffin has 464mg of Sodium, while Pumpkin seed has 18mg.
The food varieties used in the comparison are English muffins, plain, unenriched, without calcium propionate (includes sourdough) 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
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Phosphorus
+44.6%
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Iron
+271.9%
Contains
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Magnesium
+1147.6%
Contains
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Potassium
+601.5%
Contains
less
Sodium
-96.1%
Contains
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Zinc
+1371.4%
Contains
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Copper
+434.9%
Contains
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Manganese
+38.9%
Equal in Calcium - 55
Contains
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Phosphorus
+44.6%
Contains
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Iron
+271.9%
Contains
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Magnesium
+1147.6%
Contains
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Potassium
+601.5%
Contains
less
Sodium
-96.1%
Contains
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Zinc
+1371.4%
Contains
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Copper
+434.9%
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Manganese
+38.9%
Equal in Calcium - 55
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
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Vitamin B1
+432.4%
Contains
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Vitamin B2
+196.2%
Contains
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Vitamin B3
+447.6%
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Vitamin B5
+696.4%
Contains
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Vitamin B6
+16.2%
Contains
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Folate
+311.1%
Contains
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Vitamin B12
+∞%
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Vitamin A
+∞%
Contains
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Vitamin C
+200%
Contains
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Vitamin B1
+432.4%
Contains
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Vitamin B2
+196.2%
Contains
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Vitamin B3
+447.6%
Contains
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Vitamin B5
+696.4%
Contains
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Vitamin B6
+16.2%
Contains
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Folate
+311.1%
Contains
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Vitamin B12
+∞%
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Vitamin A
+∞%
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Vitamin C
+200%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+835.6%
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Protein
+140.9%
Contains
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Fats
+977.8%
Contains
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Carbs
+16.8%
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Other
+58.3%
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Water
+835.6%
Contains
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Protein
+140.9%
Contains
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Fats
+977.8%
Contains
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Carbs
+16.8%
Contains
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Other
+58.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-92.9%
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Monounsaturated Fat
+1897.4%
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Polyunsaturated fat
+895.9%
Saturated Fat:
0.259 g
Monounsaturated Fat:
0.302 g
Polyunsaturated fat:
0.888 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Saturated Fat
-92.9%
Contains
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Monounsaturated Fat
+1897.4%
Contains
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Polyunsaturated fat
+895.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 43.3g | 35.35g |
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| Protein | 7.7g | 18.55g |
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| Fats | 1.8g | 19.4g |
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| Carbs | 46g | 53.75g |
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| Calories | 235kcal | 446kcal |
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| Fiber | 2.7g | 18.4g |
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| Calcium | 52mg | 55mg |
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| Iron | 0.89mg | 3.31mg |
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| Magnesium | 21mg | 262mg |
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| Phosphorus | 133mg | 92mg |
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| Potassium | 131mg | 919mg |
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| Sodium | 464mg | 18mg |
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| Zinc | 0.7mg | 10.3mg |
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| Copper | 0.129mg | 0.69mg |
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| Manganese | 0.357mg | 0.496mg |
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| Vitamin A | 0IU | 62IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin C | 0.1mg | 0.3mg |
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| Vitamin B1 | 0.181mg | 0.034mg |
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| Vitamin B2 | 0.154mg | 0.052mg |
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| Vitamin B3 | 1.566mg | 0.286mg |
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| Vitamin B5 | 0.446mg | 0.056mg |
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| Vitamin B6 | 0.043mg | 0.037mg |
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| Folate | 37µg | 9µg |
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| Vitamin B12 | 0.04µg | 0µg |
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| Tryptophan | 0.092mg | 0.326mg |
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| Threonine | 0.242mg | 0.683mg |
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| Isoleucine | 0.315mg | 0.956mg |
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| Leucine | 0.553mg | 1.572mg |
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| Lysine | 0.241mg | 1.386mg |
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| Methionine | 0.139mg | 0.417mg |
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| Phenylalanine | 0.379mg | 0.924mg |
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| Valine | 0.353mg | 1.491mg |
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| Histidine | 0.17mg | 0.515mg |
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| Saturated Fat | 0.259g | 3.67g |
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| Monounsaturated Fat | 0.302g | 6.032g |
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| Polyunsaturated fat | 0.888g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
15%
4%
Minerals Daily Need Coverage Score
30%
103%
Comparison summary
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 446mg)
Which food is lower in Saturated Fat?
English muffin is lower in Saturated Fat (difference - 3.411g)
Which food is lower in glycemic index?
English muffin is lower in glycemic index (difference - 77)
Which food is cheaper?
English muffin is cheaper (difference - $2.2)
Which food is richer in vitamins?
English muffin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)