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.
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.08 g
Fats:
14.76 g
Carbs:
27.81 g
Water:
47.77 g
Other:
3.58 g
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
Saturated fat:
Sat. Fat
2.496 g
Monounsaturated fat:
Mono. Fat
3.73 g
Polyunsaturated fat:
Poly. Fat
7.516 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
37%
4%
Minerals Daily Need Coverage Score
47%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 1.79g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 746mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Potato pancake is lower in Saturated fat (difference - 1.174g)
Which food is lower in glycemic index?
Potato pancake is lower in glycemic index (difference - 0)
Which food is cheaper?
Potato pancake is cheaper (difference - $2.2)
Which food is richer in vitamins?
Potato pancake is relatively richer in vitamins