Gratin vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
What are the main differences between gratin and pumpkin seeds?
- Gratin is richer in vitamin C and vitamin B6, yet pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
- Pumpkin seeds' daily need coverage for zinc is 87% higher.
- Gratin has 33 times more vitamin C than pumpkin seeds. Gratin has 9.9mg of vitamin C, while pumpkin seeds have 0.3mg.
- Pumpkin seeds contain less sodium.
We used Potatoes, au gratin, home-prepared from recipe using butter and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.
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.
| Contains more CalciumCalcium | +116.4% |
| Contains more PhosphorusPhosphorus | +22.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1210% |
| Contains more PotassiumPotassium | +132.1% |
| Contains more IronIron | +417.2% |
| Contains more CopperCopper | +331.3% |
| Contains more ZincZinc | +1392.8% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +208.1% |
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 CVitamin C | +3200% |
| Contains more Vitamin AVitamin A | +2033.3% |
| Contains more Vitamin B1Vitamin B1 | +88.2% |
| Contains more Vitamin B2Vitamin B2 | +123.1% |
| Contains more Vitamin B3Vitamin B3 | +247.2% |
| Contains more Vitamin B5Vitamin B5 | +591.1% |
| Contains more Vitamin B6Vitamin B6 | +370.3% |
| Contains more FolateFolate | +22.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
5.06 g
Fats:
7.59 g
Carbs:
11.27 g
Water:
74 g
Other:
2.08 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1544.4% |
| Contains more ProteinProtein | +266.6% |
| Contains more FatsFats | +155.6% |
| Contains more CarbsCarbs | +376.9% |
| Contains more OtherOther | +82.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.733 g
Monounsaturated fat:
Mono. Fat
2.149 g
Polyunsaturated fat:
Poly. Fat
0.276 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 | -22.5% |
| Contains more Mono. FatMonounsaturated fat | +180.7% |
| Contains more Poly. FatPolyunsaturated fat | +3104.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 0.69mg | 10.3mg | 87% |
| Fiber | 1.8g | 18.4g | 66% |
| Copper | 0.16mg | 0.69mg | 59% |
| Magnesium | 20mg | 262mg | 58% |
| Polyunsaturated fat | 0.276g | 8.844g | 57% |
| Iron | 0.64mg | 3.31mg | 33% |
| Protein | 5.06g | 18.55g | 27% |
| Fats | 7.59g | 19.4g | 18% |
| Sodium | 433mg | 18mg | 18% |
| Calories | 132kcal | 446kcal | 16% |
| Potassium | 396mg | 919mg | 15% |
| Manganese | 0.161mg | 0.496mg | 15% |
| Carbs | 11.27g | 53.75g | 14% |
| Vitamin C | 9.9mg | 0.3mg | 11% |
| Vitamin B6 | 0.174mg | 0.037mg | 11% |
| Monounsaturated fat | 2.149g | 6.032g | 10% |
| Cholesterol | 23mg | 0mg | 8% |
| Vitamin B5 | 0.387mg | 0.056mg | 7% |
| Vitamin A | 64µg | 3µg | 7% |
| Calcium | 119mg | 55mg | 6% |
| Saturated fat | 4.733g | 3.67g | 5% |
| Selenium | 2.7µg | 5% | |
| Vitamin B2 | 0.116mg | 0.052mg | 5% |
| Vitamin B3 | 0.993mg | 0.286mg | 4% |
| Vitamin B1 | 0.064mg | 0.034mg | 3% |
| Phosphorus | 113mg | 92mg | 3% |
| Folate | 11µg | 9µg | 1% |
| Net carbs | 9.47g | 35.35g | N/A |
| Tryptophan | 0.07mg | 0.326mg | 0% |
| Threonine | 0.192mg | 0.683mg | 0% |
| Isoleucine | 0.284mg | 0.956mg | 0% |
| Leucine | 0.443mg | 1.572mg | 0% |
| Lysine | 0.381mg | 1.386mg | 0% |
| Methionine | 0.117mg | 0.417mg | 0% |
| Phenylalanine | 0.254mg | 0.924mg | 0% |
| Valine | 0.325mg | 1.491mg | 0% |
| Histidine | 0.151mg | 0.515mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
14%
4%
Minerals Daily Need Coverage Score
32%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 415mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 1.063g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 0)
Which food is cheaper?
Gratin is cheaper (difference - $2.2)
Which food is richer in vitamins?
Gratin is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.