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Pumpkin seed vs Bread - In-Depth Nutrition Comparison

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How are Pumpkin seed and Bread different?

  • Pumpkin seed is richer in Zinc, Fiber, Copper, Magnesium, and Potassium, while Bread is higher in Manganese, Vitamin B3, Vitamin B1, and Vitamin B2.
  • Pumpkin seed covers your daily need of Zinc 80% more than Bread.
  • Pumpkin seed contains 4 times more Magnesium than Bread. Pumpkin seed contains 262mg of Magnesium, while Bread contains 59mg.
  • Pumpkin seed is lower in Sodium.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Bread, wheat, toasted types were used in this article.

Infographic

Pumpkin seed vs Bread 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +344.1%
Contains more Potassium +312.1%
Contains less Sodium -97%
Contains more Zinc +600.7%
Contains more Copper +248.5%
Contains more Calcium +200%
Contains more Iron +23.6%
Contains more Phosphorus +104.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 50% 154% 43% 81% 20% 79% 41% 66%
Contains more Magnesium +344.1%
Contains more Potassium +312.1%
Contains less Sodium -97%
Contains more Zinc +600.7%
Contains more Copper +248.5%
Contains more Calcium +200%
Contains more Iron +23.6%
Contains more Phosphorus +104.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
8
Bread
Contains more Vitamin A +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folate +855.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Contains more Vitamin A +∞%
Contains more Vitamin C +50%
Contains more Vitamin B1 +1191.2%
Contains more Vitamin B2 +634.6%
Contains more Vitamin B3 +2085.3%
Contains more Vitamin B5 +714.3%
Contains more Vitamin B6 +313.5%
Contains more Folate +855.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Bread
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Bread Opinion
Net carbs 35.35g 51.07g Bread
Protein 18.55g 12.96g Pumpkin seed
Fats 19.4g 4.27g Pumpkin seed
Carbs 53.75g 55.77g Bread
Calories 446kcal 313kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 6.42g Pumpkin seed
Fiber 18.4g 4.7g Pumpkin seed
Calcium 55mg 165mg Bread
Iron 3.31mg 4.09mg Bread
Magnesium 262mg 59mg Pumpkin seed
Phosphorus 92mg 188mg Bread
Potassium 919mg 223mg Pumpkin seed
Sodium 18mg 601mg Pumpkin seed
Zinc 10.3mg 1.47mg Pumpkin seed
Copper 0.69mg 0.198mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg 0.24mg Bread
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0.2mg Pumpkin seed
Vitamin B1 0.034mg 0.439mg Bread
Vitamin B2 0.052mg 0.382mg Bread
Vitamin B3 0.286mg 6.25mg Bread
Vitamin B5 0.056mg 0.456mg Bread
Vitamin B6 0.037mg 0.153mg Bread
Folate 9µg 86µg Bread
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg Bread
Tryptophan 0.326mg 0.092mg Pumpkin seed
Threonine 0.683mg 0.299mg Pumpkin seed
Isoleucine 0.956mg 0.258mg Pumpkin seed
Leucine 1.572mg 0.461mg Pumpkin seed
Lysine 1.386mg 0.215mg Pumpkin seed
Methionine 0.417mg 0.105mg Pumpkin seed
Phenylalanine 0.924mg 0.315mg Pumpkin seed
Valine 1.491mg 0.31mg Pumpkin seed
Histidine 0.515mg 0.15mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.989g Bread
Monounsaturated Fat 6.032g 1.019g Pumpkin seed
Polyunsaturated fat 8.844g 1.72g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Bread
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
38
Bread
Mineral Summary Score
120
Pumpkin seed
66
Bread

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
78%
Bread
Carbohydrates
54%
Pumpkin seed
56%
Bread
Fats
90%
Pumpkin seed
20%
Bread

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 583mg)
Which food is lower in Saturated Fat?
Bread
Bread is lower in Saturated Fat (difference - 2.681g)
Which food is lower in glycemic index?
Bread
Bread is lower in glycemic index (difference - 60)
Which food is cheaper?
Bread
Bread is cheaper (difference - $1.9)
Which food is richer in vitamins?
Bread
Bread is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.