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  6. Pumpkin vs. Shortbread

Pumpkin vs. Shortbread — In-Depth Nutrition Comparison

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The main differences between pumpkin and shortbread

  • Pumpkin has more vitamin A; however, shortbread has more iron, vitamin B1, vitamin B3, folate, vitamin B2, manganese, and selenium.
  • Daily need coverage for vitamin A for pumpkin is 170% higher.
  • Pumpkin is lower in saturated fat.
  • Shortbread has a higher glycemic index than pumpkin.

Food types used in this article are Pumpkin, raw and Cookies, shortbread, commercially prepared, plain.

Infographic

Pumpkin vs Shortbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +286.4%
Contains more CopperCopper +41.1%
Contains less SodiumSodium -99.7%
Contains more MagnesiumMagnesium +16.7%
Contains more IronIron +272.5%
Contains more ZincZinc +53.1%
Contains more PhosphorusPhosphorus +50%
Contains more ManganeseManganese +214.4%
Contains more SeleniumSelenium +1966.7%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more CholineCholine +811.1%
Contains more Vitamin EVitamin E +130.2%
Contains more Vitamin B1Vitamin B1 +606%
Contains more Vitamin B2Vitamin B2 +185.5%
Contains more Vitamin B3Vitamin B3 +445.8%
Contains more Vitamin B6Vitamin B6 +16.4%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +406.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.321mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Shortbread DV% diff.
Polyunsaturated fat 0.005g 8.326g 55%
Vitamin A 426µg 0µg 47%
Fats 0.1g 26.22g 40%
Saturated fat 0.052g 8.105g 37%
Iron 0.8mg 2.98mg 27%
Vitamin B1 0.05mg 0.353mg 25%
Calories 26kcal 514kcal 24%
Carbs 6.5g 63.78g 19%
Starch 40.47g 17%
Monounsaturated fat 0.013g 6.708g 17%
Vitamin B3 0.6mg 3.275mg 17%
Folate 16µg 81µg 16%
Vitamin B2 0.11mg 0.314mg 16%
Sodium 1mg 353mg 15%
Manganese 0.125mg 0.393mg 12%
Selenium 0.3µg 6.2µg 11%
Vitamin C 9mg 0mg 10%
Protein 1g 5.37g 9%
Vitamin E 1.06mg 2.44mg 9%
Vitamin K 1.1µg 11µg 8%
Potassium 340mg 88mg 7%
Copper 0.127mg 0.09mg 4%
Phosphorus 44mg 66mg 3%
Fiber 0.5g 1.3g 3%
Zinc 0.32mg 0.49mg 2%
Choline 8.2mg 0.9mg 1%
Vitamin B6 0.061mg 0.071mg 1%
Calcium 21mg 13mg 1%
Net carbs 6g 62.48g N/A
Magnesium 12mg 14mg 0%
Sugar 2.76g 21.65g N/A
Vitamin B5 0.298mg 0.321mg 0%
Trans fat 0g 0.714g N/A
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0g 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more WaterWater +2444.4%
Contains more ProteinProtein +437%
Contains more FatsFats +26120%
Contains more CarbsCarbs +881.2%
Contains more OtherOther +28.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +51500%
Contains more Poly. FatPolyunsaturated fat +166420%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.