Potato bread vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
The main differences between potato bread and pumpkin seeds
- Potato bread has more phosphorus, folate, vitamin B5, and vitamin B6; however, pumpkin seeds have more zinc, copper, magnesium, and fiber.
- Daily need coverage for zinc for pumpkin seeds is 81% higher.
- Pumpkin seeds have 21 times less sodium than potato bread. Potato bread has 375mg of sodium, while pumpkin seeds have 18mg.
Food types used in this article are Bread, potato and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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.
| Contains more CalciumCalcium | +241.8% |
| Contains more PhosphorusPhosphorus | +301.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +835.7% |
| Contains more PotassiumPotassium | +28% |
| Contains more IronIron | +47.1% |
| Contains more CopperCopper | +634% |
| Contains more ZincZinc | +615.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +96% |
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.
| Contains more Vitamin AVitamin A | +700% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +452.9% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B3Vitamin B3 | +337.1% |
| Contains more Vitamin B5Vitamin B5 | +1358.9% |
| Contains more Vitamin B6Vitamin B6 | +527% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.44mg | 10.3mg | 81% |
| Copper | 0.094mg | 0.69mg | 66% |
| Polyunsaturated fat | 0g | 8.844g | 59% |
| Magnesium | 28mg | 262mg | 56% |
| Fiber | 6.3g | 18.4g | 48% |
| Phosphorus | 369mg | 92mg | 40% |
| Folate | 126µg | 9µg | 29% |
| Fats | 3.13g | 19.4g | 25% |
| Selenium | 9.5µg | 17% | |
| Saturated fat | 0g | 3.67g | 17% |
| Sodium | 375mg | 18mg | 16% |
| Vitamin B6 | 0.232mg | 0.037mg | 15% |
| Vitamin B5 | 0.817mg | 0.056mg | 15% |
| Monounsaturated fat | 0g | 6.032g | 15% |
| Iron | 2.25mg | 3.31mg | 13% |
| Calcium | 188mg | 55mg | 13% |
| Vitamin B1 | 0.188mg | 0.034mg | 13% |
| Protein | 12.5g | 18.55g | 12% |
| Manganese | 0.253mg | 0.496mg | 11% |
| Calories | 266kcal | 446kcal | 9% |
| Potassium | 718mg | 919mg | 6% |
| Vitamin B3 | 1.25mg | 0.286mg | 6% |
| Vitamin B12 | 0.15µg | 0µg | 6% |
| Vitamin K | 6.8µg | 6% | |
| Vitamin B2 | 0.106mg | 0.052mg | 4% |
| Choline | 18.4mg | 3% | |
| Vitamin E | 0.47mg | 3% | |
| Carbs | 47.07g | 53.75g | 2% |
| Vitamin A | 24µg | 3µg | 2% |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 40.77g | 35.35g | N/A |
| Vitamin D | 2IU | 0IU | 0% |
| Sugar | 9.38g | N/A | |
| Tryptophan | 0.081mg | 0.326mg | 0% |
| Threonine | 0.224mg | 0.683mg | 0% |
| Isoleucine | 0.268mg | 0.956mg | 0% |
| Leucine | 0.44mg | 1.572mg | 0% |
| Lysine | 0.311mg | 1.386mg | 0% |
| Methionine | 0.112mg | 0.417mg | 0% |
| Phenylalanine | 0.285mg | 0.924mg | 0% |
| Valine | 0.305mg | 1.491mg | 0% |
| Histidine | 0.143mg | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +645.6% |
| Contains more ProteinProtein | +48.4% |
| Contains more FatsFats | +519.8% |
| Contains more CarbsCarbs | +14.2% |
~equal in
Other
~3.8g
