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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.

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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 Potassium +312.1%
Contains more Magnesium +344.1%
Contains more Copper +248.5%
Contains more Zinc +600.7%
Contains less Sodium -97%
Contains more Iron +23.6%
Contains more Calcium +200%
Contains more Phosphorus +104.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 154% 50% 20% 43% 66% 41% 81% 79%
Contains more Potassium +312.1%
Contains more Magnesium +344.1%
Contains more Copper +248.5%
Contains more Zinc +600.7%
Contains less Sodium -97%
Contains more Iron +23.6%
Contains more Calcium +200%
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 C +50%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 0% 5% 0% 110% 89% 118% 28% 36% 0% 15% 65%
Contains more Vitamin C +50%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.