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  6. French toast vs. Pumpkin seeds

French toast vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between french toast and pumpkin seeds

  • French toast has more vitamin B2 and vitamin B1; however, pumpkin seeds have more zinc, copper, magnesium, potassium, iron, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 88% more.

The food varieties used in the comparison are French toast, prepared from recipe, made with low fat (2%) milk and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
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 +81.8%
Contains more PhosphorusPhosphorus +27.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1441.2%
Contains more PotassiumPotassium +585.8%
Contains more IronIron +98.2%
Contains more CopperCopper +1089.7%
Contains more ZincZinc +1437.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +163.8%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 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 +4033.3%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +517.3%
Contains more Vitamin B3Vitamin B3 +469.2%
Contains more Vitamin B5Vitamin B5 +880.4%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0.3mg
~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 French toast Pumpkin seeds DV% diff.
Zinc 0.67mg 10.3mg 88%
Fiber 18.4g 74%
Copper 0.058mg 0.69mg 70%
Magnesium 17mg 262mg 58%
Polyunsaturated fat 2.594g 8.844g 42%
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 37%
Potassium 134mg 919mg 23%
Protein 7.7g 18.55g 22%
Vitamin B2 0.321mg 0.052mg 21%
Iron 1.67mg 3.31mg 21%
Sodium 479mg 18mg 20%
Vitamin B1 0.204mg 0.034mg 14%
Manganese 0.188mg 0.496mg 13%
Vitamin B12 0.31µg 0µg 13%
Fats 10.8g 19.4g 13%
Vitamin A 124µg 3µg 13%
Calories 229kcal 446kcal 11%
Carbs 25g 53.75g 10%
Vitamin B5 0.549mg 0.056mg 10%
Folate 43µg 9µg 9%
Vitamin B3 1.628mg 0.286mg 8%
Calcium 100mg 55mg 5%
Phosphorus 117mg 92mg 4%
Saturated fat 2.723g 3.67g 4%
Monounsaturated fat 4.524g 6.032g 4%
Vitamin B6 0.074mg 0.037mg 3%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 25g 35.35g N/A
Tryptophan 0.094mg 0.326mg 0%
Threonine 0.305mg 0.683mg 0%
Isoleucine 0.375mg 0.956mg 0%
Leucine 0.621mg 1.572mg 0%
Lysine 0.413mg 1.386mg 0%
Methionine 0.188mg 0.417mg 0%
Phenylalanine 0.389mg 0.924mg 0%
Valine 0.419mg 1.491mg 0%
Histidine 0.179mg 0.515mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 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 +1115.6%
Contains more ProteinProtein +140.9%
Contains more FatsFats +79.6%
Contains more CarbsCarbs +115%
Contains more OtherOther +111.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 -25.8%
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +240.9%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.