Pumpkin seeds vs. Caesar salad — In-Depth Nutrition Comparison
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Significant differences between pumpkin seeds and caesar salad
- Pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium; however, caesar salad is richer in vitamin B1, phosphorus, vitamin B2, and vitamin B3.
- Pumpkin seeds cover your daily zinc needs 79% more than caesar salad.
- Caesar salad has 11 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while caesar salad has 1.7g.
- Pumpkin seeds contain less sodium.
Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.
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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 | +835.7% |
| Contains more PotassiumPotassium | +440.6% |
| Contains more IronIron | +41.5% |
| Contains more CopperCopper | +447.6% |
| Contains more ZincZinc | +539.8% |
| Contains less SodiumSodium | -96% |
| Contains more ManganeseManganese | +54.5% |
| Contains more CalciumCalcium | +323.6% |
| Contains more PhosphorusPhosphorus | +151.1% |
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 B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +2500% |
| Contains more Vitamin B1Vitamin B1 | +1008.8% |
| Contains more Vitamin B2Vitamin B2 | +471.2% |
| Contains more Vitamin B3Vitamin B3 | +1031.8% |
| Contains more Vitamin B5Vitamin B5 | +698.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.61mg | 79% |
| Fiber | 18.4g | 1.7g | 67% |
| Copper | 0.69mg | 0.126mg | 63% |
| Selenium | 31.4µg | 57% | |
| Magnesium | 262mg | 28mg | 56% |
| Polyunsaturated fat | 8.844g | 1.461g | 49% |
| Vitamin B1 | 0.034mg | 0.377mg | 29% |
| Potassium | 919mg | 170mg | 22% |
| Phosphorus | 92mg | 231mg | 20% |
| Vitamin B2 | 0.052mg | 0.297mg | 19% |
| Sodium | 18mg | 454mg | 19% |
| Calcium | 55mg | 233mg | 18% |
| Vitamin B3 | 0.286mg | 3.237mg | 18% |
| Vitamin B12 | 0µg | 0.4µg | 17% |
| Fats | 19.4g | 9.54g | 15% |
| Iron | 3.31mg | 2.34mg | 12% |
| Starch | 25.29g | 10% | |
| Protein | 18.55g | 13.39g | 10% |
| Monounsaturated fat | 6.032g | 2.38g | 9% |
| Calories | 446kcal | 265kcal | 9% |
| Manganese | 0.496mg | 0.321mg | 8% |
| Vitamin A | 3µg | 78µg | 8% |
| Cholesterol | 0mg | 24mg | 8% |
| Vitamin B5 | 0.056mg | 0.447mg | 8% |
| Carbs | 53.75g | 31.5g | 7% |
| Vitamin K | 5.9µg | 5% | |
| Vitamin E | 0.61mg | 4% | |
| Vitamin B6 | 0.037mg | 3% | |
| Folate | 9µg | 2% | |
| Saturated fat | 3.67g | 4.206g | 2% |
| Fructose | 1.13g | 1% | |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 29.8g | N/A |
| Sugar | 4.02g | N/A | |
| Tryptophan | 0.326mg | 0.15mg | 0% |
| Threonine | 0.683mg | 0.393mg | 0% |
| Isoleucine | 0.956mg | 0.547mg | 0% |
| Leucine | 1.572mg | 1.137mg | 0% |
| Lysine | 1.386mg | 0.523mg | 0% |
| Methionine | 0.417mg | 0.3mg | 0% |
| Phenylalanine | 0.924mg | 0.717mg | 0% |
| Valine | 1.491mg | 0.7mg | 0% |
| Histidine | 0.515mg | 0.36mg | 0% |
| Omega-3 - ALA | 0.155g | N/A |
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:
13.39 g
Fats:
9.54 g
Carbs:
31.5 g
Water:
43.39 g
Other:
2.18 g
| Contains more ProteinProtein | +38.5% |
| Contains more FatsFats | +103.4% |
| Contains more CarbsCarbs | +70.6% |
| Contains more OtherOther | +74.3% |
| Contains more WaterWater | +864.2% |
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
4.206 g
Monounsaturated fat:
Mono. Fat
2.38 g
Polyunsaturated fat:
Poly. Fat
1.461 g
| Contains less Sat. FatSaturated fat | -12.7% |
| Contains more Mono. FatMonounsaturated fat | +153.4% |
| Contains more Poly. FatPolyunsaturated fat | +505.3% |
