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  6. Gratin vs. Pumpkin seeds

Gratin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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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

Gratin 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.
Gratin
Gratin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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 +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.
Gratin
Gratin
8
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 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 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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Gratin Pumpkin seeds 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Gratin
Gratin
1
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 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 +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
Gratin
Gratin
0
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 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 -22.5%
Contains more Mono. FatMonounsaturated fat +180.7%
Contains more Poly. FatPolyunsaturated fat +3104.3%

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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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.