Pastry vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between pastry and pumpkin seeds

Pastry has more vitamin B1, vitamin B3, vitamin B2, and folate; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, and potassium.
Pumpkin seeds cover your daily zinc needs 89% more than pastry.
Pumpkin seeds have 15 times less vitamin B3 than pastry. Pastry has 4.168mg of vitamin B3, while pumpkin seeds have 0.286mg.
Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Puff pastry, frozen, ready-to-bake and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Pastry

Pumpkin seeds

Contains more SeleniumSelenium

+∞%

Contains more MagnesiumMagnesium	+1537.5%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+1406.6%
Contains more IronIron	+29.3%
Contains more CopperCopper	+505.3%
Contains more ZincZinc	+1843.4%
Contains more PhosphorusPhosphorus	+53.3%
Contains less SodiumSodium	-92.8%

~equal in Manganese ~0.496mg

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.

Pastry

Pumpkin seeds

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+1070.6%
Contains more Vitamin B2Vitamin B2	+444.2%
Contains more Vitamin B3Vitamin B3	+1357.3%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+766.7%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+76.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.53mg	10.3mg	89%
Fiber	1.5g	18.4g	68%
Copper	0.114mg	0.69mg	64%
Magnesium	16mg	262mg	59%
Selenium	24.2µg		44%
Monounsaturated fat	21.597g	6.032g	39%
Vitamin B1	0.398mg	0.034mg	30%
Fats	38.1g	19.4g	29%
Saturated fat	9.643g	3.67g	27%
Polyunsaturated fat	4.894g	8.844g	26%
Potassium	61mg	919mg	25%
Vitamin B3	4.168mg	0.286mg	24%
Protein	7.3g	18.55g	23%
Vitamin B2	0.283mg	0.052mg	18%
Folate	78µg	9µg	17%
Vitamin K	16.1µg		13%
Sodium	249mg	18mg	10%
Iron	2.56mg	3.31mg	9%
Calories	551kcal	446kcal	5%
Phosphorus	60mg	92mg	5%
Calcium	10mg	55mg	5%
Vitamin E	0.54mg		4%
Carbs	45.1g	53.75g	3%
Vitamin B5	0mg	0.056mg	1%
Vitamin B6	0.021mg	0.037mg	1%
Choline	6.4mg		1%
Vitamin C	0mg	0.3mg	0%
Net carbs	43.6g	35.35g	N/A
Sugar	0.74g		N/A
Vitamin A	0µg	3µg	0%
Manganese	0.488mg	0.496mg	0%
Tryptophan	0.085mg	0.326mg	0%
Threonine	0.196mg	0.683mg	0%
Isoleucine	0.272mg	0.956mg	0%
Leucine	0.508mg	1.572mg	0%
Lysine	0.142mg	1.386mg	0%
Methionine	0.129mg	0.417mg	0%
Phenylalanine	0.362mg	0.924mg	0%
Valine	0.308mg	1.491mg	0%
Histidine	0.156mg	0.515mg	0%