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  6. Pudding vs. Pumpkin seeds

Pudding vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between pudding and pumpkin seeds

  • Pudding has more vitamin B12 and vitamin B2; however, pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.
  • Pudding is lower in saturated fat.

The food varieties used in the comparison are Puddings, chocolate, dry mix, regular, prepared with whole milk and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pudding 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 14% 32% 13% 13% 37% 13% 37% 13% 13% 20%
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 +92.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +512.7%
Contains more IronIron +873.5%
Contains more CopperCopper +521.6%
Contains more ZincZinc +2045.8%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +411.3%
~equal in Phosphorus ~92mg

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 0% 13% 1.2% 17% 9.5% 36% 2.5% 20% 6.9% 39% 0.75% 3% 6.2%
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 AVitamin A +1200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B5Vitamin B5 +482.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +115%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +125%

All nutrients comparison - raw data values

Nutrient Pudding Pumpkin seeds DV% diff.
Zinc 0.48mg 10.3mg 89%
Fiber 0.8g 18.4g 70%
Copper 0.111mg 0.69mg 64%
Magnesium 20mg 262mg 58%
Polyunsaturated fat 0.18g 8.844g 58%
Iron 0.34mg 3.31mg 37%
Protein 3.16g 18.55g 31%
Fats 3.15g 19.4g 25%
Potassium 150mg 919mg 23%
Manganese 0.097mg 0.496mg 17%
Calories 120kcal 446kcal 16%
Monounsaturated fat 0.819g 6.032g 13%
Vitamin B12 0.31µg 0µg 13%
Carbs 19.64g 53.75g 11%
Saturated fat 1.81g 3.67g 8%
Vitamin B2 0.157mg 0.052mg 8%
Selenium 3.7µg 7%
Vitamin D 1.1µg 0µg 6%
Vitamin D 44IU 0IU 6%
Calcium 106mg 55mg 5%
Vitamin B5 0.326mg 0.056mg 5%
Vitamin A 39µg 3µg 4%
Sodium 98mg 18mg 3%
Cholesterol 9mg 0mg 3%
Choline 11.3mg 2%
Vitamin B3 0.133mg 0.286mg 1%
Folate 4µg 9µg 1%
Phosphorus 87mg 92mg 1%
Caffeine 2mg 1%
Vitamin B6 0.03mg 0.037mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 18.84g 35.35g N/A
Sugar 11.96g N/A
Vitamin E 0.06mg 0%
Vitamin B1 0.038mg 0.034mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 3% 20% 73%
Protein: 3.16 g
Fats: 3.15 g
Carbs: 19.64 g
Water: 73.13 g
Other: 0.92 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 +1525.1%
Contains more ProteinProtein +487%
Contains more FatsFats +515.9%
Contains more CarbsCarbs +173.7%
Contains more OtherOther +313%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 29% 6%
Saturated fat: Sat. Fat 1.81 g
Monounsaturated fat: Mono. Fat 0.819 g
Polyunsaturated fat: Poly. Fat 0.18 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 -50.7%
Contains more Mono. FatMonounsaturated fat +636.5%
Contains more Poly. FatPolyunsaturated fat +4813.3%

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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. Pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169604/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.