Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Baked Products
  4. Muffin
  5. Compare
  6. Muffin vs. Pumpkin seeds

Muffin vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

What are the differences between muffin and pumpkin seeds?

  • Muffin is higher in vitamin B1 and folate, yet pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.

We used Muffins, blueberry, commercially prepared (Includes mini-muffins) and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.

Infographic

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.
Muffin
Muffin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 +58.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +659.5%
Contains more IronIron +154.6%
Contains more CopperCopper +1050%
Contains more ZincZinc +2683.8%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +10.5%

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.
Muffin
Muffin
12
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
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 +200%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +394.1%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more Vitamin B3Vitamin B3 +395.8%
Contains more Vitamin B5Vitamin B5 +739.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
~equal in Vitamin B6 ~0.037mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
Muffin
1
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 +454.7%
Contains more ProteinProtein +313.1%
Contains more FatsFats +20.7%
Contains more OtherOther +156.8%
~equal in Carbs ~53.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
Muffin
1
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +25.1%
~equal in Polyunsaturated fat ~8.844g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Muffin Pumpkin seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Muffin Pumpkin seeds DV% diff.
Zinc 0.37mg 10.3mg 90%
Copper 0.06mg 0.69mg 70%
Fiber 1.1g 18.4g 69%
Magnesium 10mg 262mg 60%
Vitamin K 39.2µg 33%
Protein 4.49g 18.55g 28%
Iron 1.3mg 3.31mg 25%
Potassium 121mg 919mg 23%
Choline 92.5mg 17%
Selenium 8.2µg 15%
Sodium 336mg 18mg 14%
Vitamin E 1.63mg 11%
Vitamin B1 0.168mg 0.034mg 11%
Cholesterol 30mg 0mg 10%
Folate 48µg 9µg 10%
Vitamin B2 0.163mg 0.052mg 9%
Vitamin B5 0.47mg 0.056mg 8%
Phosphorus 146mg 92mg 8%
Starch 16.31g 7%
Vitamin B3 1.418mg 0.286mg 7%
Vitamin B12 0.16µg 0µg 7%
Polyunsaturated fat 8.103g 8.844g 5%
Fats 16.07g 19.4g 5%
Saturated fat 2.844g 3.67g 4%
Calories 375kcal 446kcal 4%
Monounsaturated fat 4.822g 6.032g 3%
Manganese 0.449mg 0.496mg 2%
Fructose 1.21g 2%
Vitamin A 21µg 3µg 2%
Calcium 44mg 55mg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.9mg 0.3mg 1%
Vitamin D 0.1µg 0µg 1%
Carbs 53g 53.75g 0%
Net carbs 51.9g 35.35g N/A
Sugar 31.47g N/A
Vitamin B6 0.04mg 0.037mg 0%
Trans fat 0.2g N/A
Tryptophan 0.066mg 0.326mg 0%
Threonine 0.181mg 0.683mg 0%
Isoleucine 0.224mg 0.956mg 0%
Leucine 0.421mg 1.572mg 0%
Lysine 0.199mg 1.386mg 0%
Methionine 0.115mg 0.417mg 0%
Phenylalanine 0.277mg 0.924mg 0%
Valine 0.257mg 1.491mg 0%
Histidine 0.128mg 0.515mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Muffin
Muffin vs Pancake
Pancake
Muffin
Muffin vs Blueberry pie
Blueberry pie
Muffin
Muffin vs Cherry pie
Cherry pie
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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
30%
Muffin
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
32%
Muffin
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 31.47g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 318mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Muffin
Muffin is lower in Saturated fat (difference - 0.826g)
Which food is lower in glycemic index?
Muffin
Muffin is lower in glycemic index (difference - 59)
Which food is cheaper?
Muffin
Muffin is cheaper (difference - $2.2)
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins

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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.