Pumpkin seeds vs. Butter cookie — In-Depth Nutrition Comparison
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How are pumpkin seeds and butter cookie different?
- Pumpkin seeds are richer in zinc, fiber, magnesium, copper, and potassium, while butter cookie is higher in vitamin B1, vitamin B2, and vitamin B3.
- Pumpkin seeds cover your daily need for zinc, 90% more than butter cookie.
- Pumpkin seeds contain 23 times more fiber than butter cookie. Pumpkin seeds contain 18.4g of fiber, while butter cookie contains 0.8g.
- Pumpkin seeds are lower in saturated fat.
Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, butter, commercially prepared, enriched types were used in this article.
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.
| Contains more MagnesiumMagnesium | +2083.3% |
| Contains more CalciumCalcium | +89.7% |
| Contains more PotassiumPotassium | +727.9% |
| Contains more IronIron | +49.1% |
| Contains more CopperCopper | +245% |
| Contains more ZincZinc | +2610.5% |
| Contains less SodiumSodium | -93.6% |
| Contains more ManganeseManganese | +191.8% |
| Contains more PhosphorusPhosphorus | +10.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +5400% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +988.2% |
| Contains more Vitamin B2Vitamin B2 | +544.2% |
| Contains more Vitamin B3Vitamin B3 | +1015.4% |
| Contains more Vitamin B5Vitamin B5 | +771.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +744.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
6.1 g
Fats:
18.8 g
Carbs:
68.9 g
Water:
4.6 g
Other:
1.6 g
| Contains more ProteinProtein | +204.1% |
| Contains more OtherOther | +137.5% |
| Contains more CarbsCarbs | +28.2% |
~equal in
Fats
~18.8g
~equal in
Water
~4.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
11.051 g
Monounsaturated fat:
Mono. Fat
5.522 g
Polyunsaturated fat:
Poly. Fat
0.982 g
| Contains less Sat. FatSaturated fat | -66.8% |
| Contains more Poly. FatPolyunsaturated fat | +800.6% |
~equal in
Monounsaturated fat
~5.522g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.38mg | 90% |
| Fiber | 18.4g | 0.8g | 70% |
| Magnesium | 262mg | 12mg | 60% |
| Copper | 0.69mg | 0.2mg | 54% |
| Polyunsaturated fat | 8.844g | 0.982g | 52% |
| Cholesterol | 0mg | 117mg | 39% |
| Saturated fat | 3.67g | 11.051g | 34% |
| Vitamin B1 | 0.034mg | 0.37mg | 28% |
| Protein | 18.55g | 6.1g | 25% |
| Potassium | 919mg | 111mg | 24% |
| Vitamin B2 | 0.052mg | 0.335mg | 22% |
| Vitamin A | 3µg | 165µg | 18% |
| Vitamin B3 | 0.286mg | 3.19mg | 18% |
| Folate | 9µg | 76µg | 17% |
| Vitamin B12 | 0µg | 0.36µg | 15% |
| Selenium | 8.4µg | 15% | |
| Iron | 3.31mg | 2.22mg | 14% |
| Manganese | 0.496mg | 0.17mg | 14% |
| Sodium | 18mg | 282mg | 11% |
| Vitamin B5 | 0.056mg | 0.488mg | 9% |
| Carbs | 53.75g | 68.9g | 5% |
| Vitamin E | 0.58mg | 4% | |
| Calcium | 55mg | 29mg | 3% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Monounsaturated fat | 6.032g | 5.522g | 1% |
| Choline | 6.5mg | 1% | |
| Vitamin K | 1.7µg | 1% | |
| Calories | 446kcal | 467kcal | 1% |
| Phosphorus | 92mg | 102mg | 1% |
| Fats | 19.4g | 18.8g | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 68.1g | N/A |
| Sugar | 20.24g | N/A | |
| Vitamin B6 | 0.037mg | 0.036mg | 0% |
| Tryptophan | 0.326mg | 0.084mg | 0% |
| Threonine | 0.683mg | 0.215mg | 0% |
| Isoleucine | 0.956mg | 0.277mg | 0% |
| Leucine | 1.572mg | 0.471mg | 0% |
| Lysine | 1.386mg | 0.308mg | 0% |
| Methionine | 0.417mg | 0.131mg | 0% |
| Phenylalanine | 0.924mg | 0.299mg | 0% |
| Valine | 1.491mg | 0.315mg | 0% |
| Histidine | 0.515mg | 0.136mg | 0% |
| Omega-3 - EPA | 0.011g | N/A | |
| Omega-3 - DHA | 0.007g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
103%
34%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 117mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 20.24g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 264mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 7.381g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Butter cookie is lower in glycemic index (difference - 55)
Which food is cheaper?
Butter cookie is cheaper (difference - $2.2)
Which food is richer in vitamins?
Butter cookie is relatively richer in vitamins