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  6. Pumpkin seeds vs. Baker's yeast

Pumpkin seeds vs. Baker's yeast — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and baker's yeast?

  • Pumpkin seeds are higher in copper, magnesium, and fiber, yet baker's yeast is higher in folate, vitamin B1, vitamin B5, vitamin B2, vitamin B3, phosphorus, and vitamin B6.
  • Baker's yeast's daily need coverage for folate is 194% more.
  • Pumpkin seeds have 7 times more magnesium than baker's yeast. While pumpkin seeds have 262mg of magnesium, baker's yeast has only 40mg.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Leavening agents, yeast, baker's, compressed types in this article.

Infographic

Pumpkin seeds vs Baker's yeast 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 5.7% 53% 122% 49% 272% 144% 3.9% 26% 44%
Contains more MagnesiumMagnesium +555%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +52.9%
Contains more CopperCopper +366.2%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +148%
Contains more PhosphorusPhosphorus +265.2%
~equal in Iron ~3.25mg
~equal in Zinc ~9.97mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
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 0.33% 0% 0% 0% 470% 261% 231% 294% 99% 1.3% 0% 589% 17%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5429.4%
Contains more Vitamin B2Vitamin B2 +2073.1%
Contains more Vitamin B3Vitamin B3 +4200.7%
Contains more Vitamin B5Vitamin B5 +8650%
Contains more Vitamin B6Vitamin B6 +1062.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +8622.2%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Baker's yeast DV% diff.
Folate 9µg 785µg 194%
Vitamin B1 0.034mg 1.88mg 154%
Vitamin B5 0.056mg 4.9mg 97%
Vitamin B2 0.052mg 1.13mg 83%
Vitamin B3 0.286mg 12.3mg 75%
Copper 0.69mg 0.148mg 60%
Polyunsaturated fat 8.844g 0.004g 59%
Magnesium 262mg 40mg 53%
Fiber 18.4g 8.1g 41%
Phosphorus 92mg 336mg 35%
Vitamin B6 0.037mg 0.43mg 30%
Fats 19.4g 1.9g 27%
Protein 18.55g 8.4g 20%
Calories 446kcal 105kcal 17%
Saturated fat 3.67g 0.243g 16%
Selenium 8.1µg 15%
Manganese 0.496mg 0.2mg 13%
Monounsaturated fat 6.032g 1.047g 12%
Carbs 53.75g 18.1g 12%
Potassium 919mg 601mg 9%
Choline 32mg 6%
Calcium 55mg 19mg 4%
Zinc 10.3mg 9.97mg 3%
Sodium 18mg 30mg 1%
Iron 3.31mg 3.25mg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 10g N/A
Vitamin A 3µg 0µg 0%
Vitamin B12 0µg 0.01µg 0%
Tryptophan 0.326mg 0.106mg 0%
Threonine 0.683mg 0.435mg 0%
Isoleucine 0.956mg 0.476mg 0%
Leucine 1.572mg 0.668mg 0%
Lysine 1.386mg 0.69mg 0%
Methionine 0.417mg 0.166mg 0%
Phenylalanine 0.924mg 0.407mg 0%
Valine 1.491mg 0.512mg 0%
Histidine 0.515mg 0.217mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 2% 18% 69% 3%
Protein: 8.4 g
Fats: 1.9 g
Carbs: 18.1 g
Water: 69 g
Other: 2.6 g
Contains more ProteinProtein +120.8%
Contains more FatsFats +921.1%
Contains more CarbsCarbs +197%
Contains more OtherOther +46.2%
Contains more WaterWater +1433.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
19% 81%
Saturated fat: Sat. Fat 0.243 g
Monounsaturated fat: Mono. Fat 1.047 g
Polyunsaturated fat: Poly. Fat 0.004 g
Contains more Mono. FatMonounsaturated fat +476.1%
Contains more Poly. FatPolyunsaturated fat +221000%
Contains less Sat. FatSaturated fat -93.4%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Baker's yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175042/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.