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  6. Pancake vs. Pumpkin seeds

Pancake vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the main differences between pancake and pumpkin seeds?

  • Pancake is richer in vitamin B2, calcium, and vitamin B1, yet pumpkin seeds are richer in zinc, copper, magnesium, potassium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 89% higher.

We used Pancakes, plain, prepared from recipe and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Pancake 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
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 +298.2%
Contains more PhosphorusPhosphorus +72.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1537.5%
Contains more PotassiumPotassium +596.2%
Contains more IronIron +83.9%
Contains more CopperCopper +1308.2%
Contains more ZincZinc +1739.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +148%

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 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 +1700%
Contains more Vitamin B1Vitamin B1 +491.2%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin B3Vitamin B3 +447.9%
Contains more Vitamin B5Vitamin B5 +623.2%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +322.2%
~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 Pancake Pumpkin seeds DV% diff.
Zinc 0.56mg 10.3mg 89%
Fiber 18.4g 74%
Copper 0.049mg 0.69mg 71%
Magnesium 16mg 262mg 59%
Polyunsaturated fat 4.447g 8.844g 29%
Selenium 14.9µg 27%
Protein 6.4g 18.55g 24%
Potassium 132mg 919mg 23%
Cholesterol 59mg 0mg 20%
Iron 1.8mg 3.31mg 19%
Vitamin B2 0.281mg 0.052mg 18%
Sodium 439mg 18mg 18%
Calcium 219mg 55mg 16%
Fats 9.7g 19.4g 15%
Vitamin B1 0.201mg 0.034mg 14%
Manganese 0.2mg 0.496mg 13%
Calories 227kcal 446kcal 11%
Phosphorus 159mg 92mg 10%
Monounsaturated fat 2.474g 6.032g 9%
Vitamin B12 0.22µg 0µg 9%
Carbs 28.3g 53.75g 8%
Vitamin B3 1.567mg 0.286mg 8%
Vitamin B5 0.405mg 0.056mg 7%
Folate 38µg 9µg 7%
Saturated fat 2.122g 3.67g 7%
Vitamin A 54µg 3µg 6%
Vitamin B6 0.046mg 0.037mg 1%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 28.3g 35.35g N/A
Tryptophan 0.08mg 0.326mg 0%
Threonine 0.237mg 0.683mg 0%
Isoleucine 0.297mg 0.956mg 0%
Leucine 0.513mg 1.572mg 0%
Lysine 0.321mg 1.386mg 0%
Methionine 0.147mg 0.417mg 0%
Phenylalanine 0.319mg 0.924mg 0%
Valine 0.335mg 1.491mg 0%
Histidine 0.152mg 0.515mg 0%
Omega-3 - DHA 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 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 +1075.6%
Contains more ProteinProtein +189.8%
Contains more FatsFats +100%
Contains more CarbsCarbs +89.9%
Contains more OtherOther +40.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 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 -42.2%
Contains more Mono. FatMonounsaturated fat +143.8%
Contains more Poly. FatPolyunsaturated fat +98.9%

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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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.