Focaccia vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the main differences between focaccia and pumpkin seeds?
- Focaccia is richer in vitamin B1, folate, vitamin B3, and vitamin B2, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, and potassium.
- Pumpkin seeds' daily need coverage for zinc is 82% higher.
- Focaccia has 31 times more sodium than pumpkin seeds. Focaccia has 561mg of sodium, while pumpkin seeds have 18mg.
We used Focaccia, Italian flatbread, plain and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.
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.
| Contains more PhosphorusPhosphorus | +39.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1210% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +706.1% |
| Contains more CopperCopper | +658.2% |
| Contains more ZincZinc | +674.4% |
| Contains less SodiumSodium | -96.8% |
| Contains more ManganeseManganese | +36.3% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1282.4% |
| Contains more Vitamin B2Vitamin B2 | +478.8% |
| Contains more Vitamin B3Vitamin B3 | +1183.2% |
| Contains more Vitamin B5Vitamin B5 | +1051.8% |
| Contains more Vitamin B6Vitamin B6 | +205.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1433.3% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.33mg | 10.3mg | 82% |
| Copper | 0.091mg | 0.69mg | 67% |
| Fiber | 1.8g | 18.4g | 66% |
| Magnesium | 20mg | 262mg | 58% |
| Polyunsaturated fat | 0.994g | 8.844g | 52% |
| Vitamin B1 | 0.47mg | 0.034mg | 36% |
| Folate | 138µg | 9µg | 32% |
| Selenium | 15.9µg | 29% | |
| Potassium | 114mg | 919mg | 24% |
| Sodium | 561mg | 18mg | 24% |
| Vitamin B3 | 3.67mg | 0.286mg | 21% |
| Protein | 8.77g | 18.55g | 20% |
| Vitamin B2 | 0.301mg | 0.052mg | 19% |
| Fats | 7.89g | 19.4g | 18% |
| Saturated fat | 0.877g | 3.67g | 13% |
| Vitamin B5 | 0.645mg | 0.056mg | 12% |
| Calories | 249kcal | 446kcal | 10% |
| Vitamin E | 1.42mg | 9% | |
| Manganese | 0.364mg | 0.496mg | 6% |
| Vitamin B6 | 0.113mg | 0.037mg | 6% |
| Carbs | 35.82g | 53.75g | 6% |
| Phosphorus | 128mg | 92mg | 5% |
| Vitamin K | 5.7µg | 5% | |
| Iron | 3.16mg | 3.31mg | 2% |
| Calcium | 35mg | 55mg | 2% |
| Monounsaturated fat | 5.67g | 6.032g | 1% |
| Choline | 2.9mg | 1% | |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 34.02g | 35.35g | N/A |
| Sugar | 1.75g | N/A | |
| Vitamin A | 0µg | 3µg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.77 g
Fats:
7.89 g
Carbs:
35.82 g
Water:
45.91 g
Other:
1.61 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +920.2% |
| Contains more ProteinProtein | +111.5% |
| Contains more FatsFats | +145.9% |
| Contains more CarbsCarbs | +50.1% |
| Contains more OtherOther | +136% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.877 g
Monounsaturated fat:
Mono. Fat
5.67 g
Polyunsaturated fat:
Poly. Fat
0.994 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 | -76.1% |
| Contains more Poly. FatPolyunsaturated fat | +789.7% |
~equal in
Monounsaturated fat
~6.032g
