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  6. English muffin vs. Pumpkin seeds

English muffin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between English muffins and pumpkin seeds

  • English muffins have more vitamin B1 and vitamin B3; however, pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 87% more.
  • English muffins have 26 times more sodium than pumpkin seeds. English muffins have 464mg of sodium, while pumpkin seeds have 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.

Infographic

English muffin 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
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 PhosphorusPhosphorus +44.6%
Contains more MagnesiumMagnesium +1147.6%
Contains more PotassiumPotassium +601.5%
Contains more IronIron +271.9%
Contains more CopperCopper +434.9%
Contains more ZincZinc +1371.4%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +38.9%
~equal in Calcium ~55mg
~equal in Selenium ~µg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 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 B1Vitamin B1 +432.4%
Contains more Vitamin B2Vitamin B2 +196.2%
Contains more Vitamin B3Vitamin B3 +447.6%
Contains more Vitamin B5Vitamin B5 +696.4%
Contains more Vitamin B6Vitamin B6 +16.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +311.1%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient English muffin Pumpkin seeds DV% diff.
Zinc 0.7mg 10.3mg 87%
Fiber 2.7g 18.4g 63%
Copper 0.129mg 0.69mg 62%
Magnesium 21mg 262mg 57%
Polyunsaturated fat 0.888g 8.844g 53%
Iron 0.89mg 3.31mg 30%
Fats 1.8g 19.4g 27%
Potassium 131mg 919mg 23%
Protein 7.7g 18.55g 22%
Sodium 464mg 18mg 19%
Saturated fat 0.259g 3.67g 16%
Monounsaturated fat 0.302g 6.032g 14%
Vitamin B1 0.181mg 0.034mg 12%
Calories 235kcal 446kcal 11%
Vitamin B5 0.446mg 0.056mg 8%
Vitamin B3 1.566mg 0.286mg 8%
Vitamin B2 0.154mg 0.052mg 8%
Folate 37µg 9µg 7%
Manganese 0.357mg 0.496mg 6%
Phosphorus 133mg 92mg 6%
Carbs 46g 53.75g 3%
Vitamin B12 0.04µg 0µg 2%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 43.3g 35.35g N/A
Calcium 52mg 55mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B6 0.043mg 0.037mg 0%
Tryptophan 0.092mg 0.326mg 0%
Threonine 0.242mg 0.683mg 0%
Isoleucine 0.315mg 0.956mg 0%
Leucine 0.553mg 1.572mg 0%
Lysine 0.241mg 1.386mg 0%
Methionine 0.139mg 0.417mg 0%
Phenylalanine 0.379mg 0.924mg 0%
Valine 0.353mg 1.491mg 0%
Histidine 0.17mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 +835.6%
Contains more ProteinProtein +140.9%
Contains more FatsFats +977.8%
Contains more CarbsCarbs +16.8%
Contains more OtherOther +58.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 -92.9%
Contains more Mono. FatMonounsaturated fat +1897.4%
Contains more Poly. FatPolyunsaturated fat +895.9%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.