Pumpkin vs. Crackers — In-Depth Nutrition Comparison
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Differences between pumpkin and crackers
- Pumpkin has more vitamin A, while crackers have more vitamin K, iron, vitamin B1, phosphorus, vitamin B2, vitamin B3, and folate.
- Pumpkin's daily need coverage for vitamin A is 170% higher.
- The amount of saturated fat in pumpkin is lower.
- Pumpkin has a lower glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of crackers is 63.
The food types used in this comparison are Pumpkin, raw and Crackers, standard snack-type, regular.
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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 PotassiumPotassium | +188.1% |
| Contains more CopperCopper | +22.1% |
| Contains less SodiumSodium | -99.9% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more CalciumCalcium | +471.4% |
| Contains more IronIron | +403.8% |
| Contains more ZincZinc | +53.1% |
| Contains more PhosphorusPhosphorus | +463.6% |
| Contains more ManganeseManganese | +292.8% |
| Contains more SeleniumSelenium | +2133.3% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +185.8% |
| Contains more Vitamin B1Vitamin B1 | +732% |
| Contains more Vitamin B2Vitamin B2 | +314.5% |
| Contains more Vitamin B3Vitamin B3 | +625.3% |
| Contains more Vitamin B5Vitamin B5 | +39.9% |
| Contains more Vitamin KVitamin K | +6200% |
| Contains more FolateFolate | +475% |
| Contains more CholineCholine | +17.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.005g | 13.137g | 88% |
| Vitamin K | 1.1µg | 69.3µg | 57% |
| Vitamin A | 426µg | 0µg | 47% |
| Fats | 0.1g | 26.43g | 41% |
| Iron | 0.8mg | 4.03mg | 40% |
| Sodium | 1mg | 726mg | 32% |
| Vitamin B1 | 0.05mg | 0.416mg | 31% |
| Phosphorus | 44mg | 248mg | 29% |
| Vitamin B2 | 0.11mg | 0.456mg | 27% |
| Saturated fat | 0.052g | 5.562g | 25% |
| Calories | 26kcal | 510kcal | 24% |
| Vitamin B3 | 0.6mg | 4.352mg | 23% |
| Starch | 49.69g | 20% | |
| Folate | 16µg | 92µg | 19% |
| Carbs | 6.5g | 61.3g | 18% |
| Monounsaturated fat | 0.013g | 6.553g | 16% |
| Manganese | 0.125mg | 0.491mg | 16% |
| Vitamin E | 1.06mg | 3.03mg | 13% |
| Selenium | 0.3µg | 6.7µg | 12% |
| Protein | 1g | 6.64g | 11% |
| Calcium | 21mg | 120mg | 10% |
| Vitamin C | 9mg | 0mg | 10% |
| Fiber | 0.5g | 2.3g | 7% |
| Potassium | 340mg | 118mg | 7% |
| Copper | 0.127mg | 0.104mg | 3% |
| Vitamin B5 | 0.298mg | 0.417mg | 2% |
| Zinc | 0.32mg | 0.49mg | 2% |
| Magnesium | 12mg | 18mg | 1% |
| Net carbs | 6g | 59g | N/A |
| Sugar | 2.76g | 8.18g | N/A |
| Vitamin B6 | 0.061mg | 0.063mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Choline | 8.2mg | 9.6mg | 0% |
| Tryptophan | 0.012mg | 0.084mg | 0% |
| Threonine | 0.029mg | 0.193mg | 0% |
| Isoleucine | 0.031mg | 0.246mg | 0% |
| Leucine | 0.046mg | 0.471mg | 0% |
| Lysine | 0.054mg | 0.103mg | 0% |
| Methionine | 0.011mg | 0.112mg | 0% |
| Phenylalanine | 0.032mg | 0.331mg | 0% |
| Valine | 0.035mg | 0.294mg | 0% |
| Histidine | 0.016mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2817.2% |
| Contains more ProteinProtein | +564% |
| Contains more FatsFats | +26330% |
| Contains more CarbsCarbs | +843.1% |
| Contains more OtherOther | +211.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.1% |
| Contains more Mono. FatMonounsaturated fat | +50307.7% |
| Contains more Poly. FatPolyunsaturated fat | +262640% |