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  6. Potato pancake vs. Pumpkin seeds

Potato pancake vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between potato pancake and pumpkin seeds

  • Potato pancake has more vitamin B6, vitamin C, and vitamin B5; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, and iron.
  • Pumpkin seeds cover your daily zinc needs 87% more than potato pancake.

Food varieties used in this article are Potato pancakes and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Potato pancake vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.6% 55% 63% 60% 19% 55% 100% 34% 49%
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 +39.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +627.8%
Contains more CalciumCalcium +71.9%
Contains more PotassiumPotassium +47.7%
Contains more IronIron +98.2%
Contains more CopperCopper +283.3%
Contains more ZincZinc +1371.4%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +90.8%

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.
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 92% 11% 4.6% 4.5% 40% 40% 31% 45% 103% 36% 6.8% 31% 40%
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 +9100%
Contains more Vitamin AVitamin A +966.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +364.7%
Contains more Vitamin B2Vitamin B2 +232.7%
Contains more Vitamin B3Vitamin B3 +484.6%
Contains more Vitamin B5Vitamin B5 +1251.8%
Contains more Vitamin B6Vitamin B6 +1110.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +355.6%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Potato pancake Pumpkin seeds DV% diff.
Zinc 0.7mg 10.3mg 87%
Fiber 3.3g 18.4g 60%
Copper 0.18mg 0.69mg 57%
Magnesium 36mg 262mg 54%
Sodium 764mg 18mg 32%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.448mg 0.037mg 32%
Vitamin C 27.6mg 0.3mg 30%
Protein 6.08g 18.55g 25%
Iron 1.67mg 3.31mg 21%
Selenium 8.9µg 16%
Vitamin B5 0.757mg 0.056mg 14%
Choline 74.2mg 13%
Vitamin B12 0.29µg 0µg 12%
Manganese 0.26mg 0.496mg 10%
Vitamin B1 0.158mg 0.034mg 10%
Vitamin B2 0.173mg 0.052mg 9%
Vitamin B3 1.672mg 0.286mg 9%
Polyunsaturated fat 7.516g 8.844g 9%
Calories 268kcal 446kcal 9%
Potassium 622mg 919mg 9%
Starch 20.88g 9%
Carbs 27.81g 53.75g 9%
Folate 41µg 9µg 8%
Fats 14.76g 19.4g 7%
Monounsaturated fat 3.73g 6.032g 6%
Phosphorus 128mg 92mg 5%
Saturated fat 2.496g 3.67g 5%
Vitamin A 32µg 3µg 3%
Vitamin D 0.3µg 0µg 2%
Vitamin E 0.23mg 2%
Vitamin K 2.7µg 2%
Calcium 32mg 55mg 2%
Fructose 0.56g 1%
Vitamin D 11IU 0IU 1%
Net carbs 24.51g 35.35g N/A
Sugar 1.79g N/A
Tryptophan 0.087mg 0.326mg 0%
Threonine 0.24mg 0.683mg 0%
Isoleucine 0.28mg 0.956mg 0%
Leucine 0.442mg 1.572mg 0%
Lysine 0.389mg 1.386mg 0%
Methionine 0.137mg 0.417mg 0%
Phenylalanine 0.3mg 0.924mg 0%
Valine 0.369mg 1.491mg 0%
Histidine 0.141mg 0.515mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 15% 28% 48% 4%
Protein: 6.08 g
Fats: 14.76 g
Carbs: 27.81 g
Water: 47.77 g
Other: 3.58 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 +961.6%
Contains more ProteinProtein +205.1%
Contains more FatsFats +31.4%
Contains more CarbsCarbs +93.3%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 27% 55%
Saturated fat: Sat. Fat 2.496 g
Monounsaturated fat: Mono. Fat 3.73 g
Polyunsaturated fat: Poly. Fat 7.516 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 -32%
Contains more Mono. FatMonounsaturated fat +61.7%
Contains more Poly. FatPolyunsaturated fat +17.7%

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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. Potato pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170092/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.