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Pizza vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between pizza and pumpkin seeds

  • Pizza has more vitamin B1, vitamin B3, folate, and phosphorus; however, pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 81% more.
  • Pizza has 33 times more sodium than pumpkin seeds. Pizza has 598mg of sodium, while pumpkin seeds have 18mg.

The food varieties used in the comparison are Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pizza 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.
Pizza
Pizza
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
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 +241.8%
Contains more PhosphorusPhosphorus +134.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +991.7%
Contains more PotassiumPotassium +434.3%
Contains more IronIron +33.5%
Contains more CopperCopper +557.1%
Contains more ZincZinc +668.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +37.8%

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.
Pizza
Pizza
11
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
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 +366.7%
Contains more Vitamin AVitamin A +2200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1047.1%
Contains more Vitamin B2Vitamin B2 +275%
Contains more Vitamin B3Vitamin B3 +1237.4%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +933.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pizza Pumpkin seeds DV% diff.
Zinc 1.34mg 10.3mg 81%
Copper 0.105mg 0.69mg 65%
Fiber 2.3g 18.4g 64%
Magnesium 24mg 262mg 57%
Polyunsaturated fat 1.681g 8.844g 48%
Selenium 19.9µg 36%
Vitamin B1 0.39mg 0.034mg 30%
Sodium 598mg 18mg 25%
Vitamin B3 3.825mg 0.286mg 22%
Potassium 172mg 919mg 22%
Folate 93µg 9µg 21%
Vitamin B12 0.42µg 0µg 18%
Phosphorus 216mg 92mg 18%
Fats 9.69g 19.4g 15%
Protein 11.39g 18.55g 14%
Calcium 188mg 55mg 13%
Vitamin B2 0.195mg 0.052mg 11%
Starch 26.95g 11%
Iron 2.48mg 3.31mg 10%
Calories 266kcal 446kcal 9%
Monounsaturated fat 2.608g 6.032g 9%
Carbs 33.33g 53.75g 7%
Vitamin A 69µg 3µg 7%
Manganese 0.36mg 0.496mg 6%
Vitamin E 0.83mg 6%
Cholesterol 17mg 0mg 6%
Vitamin K 6.7µg 6%
Saturated fat 4.465g 3.67g 4%
Choline 16.4mg 3%
Vitamin B6 0.08mg 0.037mg 3%
Fructose 1g 1%
Vitamin C 1.4mg 0.3mg 1%
Vitamin B5 0.056mg 1%
Net carbs 31.03g 35.35g N/A
Sugar 3.58g N/A
Trans fat 0.241g N/A
Tryptophan 0.326mg 0%
Threonine 0.41mg 0.683mg 0%
Isoleucine 0.564mg 0.956mg 0%
Leucine 1.139mg 1.572mg 0%
Lysine 0.77mg 1.386mg 0%
Methionine 0.264mg 0.417mg 0%
Phenylalanine 0.664mg 0.924mg 0%
Valine 0.72mg 1.491mg 0%
Histidine 0.355mg 0.515mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pizza
Pizza
1
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 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 +859.3%
Contains more ProteinProtein +62.9%
Contains more FatsFats +100.2%
Contains more CarbsCarbs +61.3%
Contains more OtherOther +57%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pizza
Pizza
0
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 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 -17.8%
Contains more Mono. FatMonounsaturated fat +131.3%
Contains more Poly. FatPolyunsaturated fat +426.1%

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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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.