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Pumpkin seeds vs. Biscuit — In-Depth Nutrition Comparison

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How are pumpkin seeds and biscuits different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, and potassium; however, biscuits are richer in vitamin B1, vitamin B2, calcium, and vitamin B3.
  • Daily need coverage for zinc for pumpkin seeds is 89% higher.
  • Pumpkin seeds contain 15 times more magnesium than biscuits. While pumpkin seeds contain 262mg of magnesium, biscuits contain only 18mg.
  • Pumpkin seeds have less sodium.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Biscuits, plain or buttermilk, prepared from recipe are the varieties used in this article.

Infographic

Pumpkin seeds vs Biscuit 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 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
Contains more MagnesiumMagnesium +1355.6%
Contains more PotassiumPotassium +659.5%
Contains more IronIron +14.1%
Contains more CopperCopper +741.5%
Contains more ZincZinc +1807.4%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +31.2%
Contains more CalciumCalcium +327.3%
Contains more PhosphorusPhosphorus +78.3%

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.
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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +947.1%
Contains more Vitamin B2Vitamin B2 +496.2%
Contains more Vitamin B3Vitamin B3 +931.1%
Contains more Vitamin B5Vitamin B5 +408.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +577.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.035mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 g
Contains more ProteinProtein +165%
Contains more FatsFats +19%
Contains more CarbsCarbs +20.5%
Contains more OtherOther +18.8%
Contains more WaterWater +542.2%

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
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 g
Contains less Sat. FatSaturated fat -15.1%
Contains more Poly. FatPolyunsaturated fat +112.4%
Contains more Mono. FatMonounsaturated fat +14.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Biscuit
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Biscuit DV% diff.
Zinc 10.3mg 0.54mg 89%
Copper 0.69mg 0.082mg 68%
Fiber 18.4g 1.5g 68%
Magnesium 262mg 18mg 58%
Selenium 19.5µg 35%
Polyunsaturated fat 8.844g 4.163g 31%
Vitamin B1 0.034mg 0.356mg 27%
Sodium 18mg 580mg 24%
Potassium 919mg 121mg 23%
Protein 18.55g 7g 23%
Vitamin B2 0.052mg 0.31mg 20%
Calcium 55mg 235mg 18%
Vitamin B3 0.286mg 2.949mg 17%
Folate 9µg 61µg 13%
Phosphorus 92mg 164mg 10%
Manganese 0.496mg 0.378mg 5%
Vitamin B5 0.056mg 0.285mg 5%
Calories 446kcal 353kcal 5%
Fats 19.4g 16.3g 5%
Iron 3.31mg 2.9mg 5%
Carbs 53.75g 44.6g 3%
Vitamin B12 0µg 0.08µg 3%
Saturated fat 3.67g 4.324g 3%
Monounsaturated fat 6.032g 6.93g 2%
Cholesterol 0mg 3mg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 43.1g N/A
Sugar 2.18g N/A
Vitamin A 3µg 0%
Vitamin B6 0.037mg 0.035mg 0%
Tryptophan 0.326mg 0.087mg 0%
Threonine 0.683mg 0.211mg 0%
Isoleucine 0.956mg 0.273mg 0%
Leucine 1.572mg 0.514mg 0%
Lysine 1.386mg 0.226mg 0%
Methionine 0.417mg 0.132mg 0%
Phenylalanine 0.924mg 0.347mg 0%
Valine 1.491mg 0.313mg 0%
Histidine 0.515mg 0.161mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Biscuit
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
4%
Pumpkin seeds
23%
Biscuit
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
55%
Biscuit

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.654g)
Which food is lower in glycemic index?
Biscuit
Biscuit is lower in glycemic index (difference - 44)
Which food is cheaper?
Biscuit
Biscuit is cheaper (difference - $2.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.