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  6. Pumpkin seeds vs. Candy bar

Pumpkin seeds vs. Candy bar — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and candy bar

  • Pumpkin seeds have more zinc, fiber, magnesium, and iron; however, candy bar is richer in vitamin B6, vitamin B3, manganese, phosphorus, folate, and vitamin B5.
  • Candy bar covers your daily vitamin B6 needs 11766% more than pumpkin seeds.
  • Candy bar has 4 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while candy bar has 4.1g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, peanut bar.

Infographic

Pumpkin seeds vs Candy bar infographic
Infographic link

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 79% 23% 36% 36% 258% 107% 132% 20% 162% 26%
Contains more MagnesiumMagnesium +138.2%
Contains more PotassiumPotassium +125.8%
Contains more IronIron +241.2%
Contains more ZincZinc +161.4%
Contains less SodiumSodium -88.5%
Contains more CalciumCalcium +41.8%
Contains more CopperCopper +12.2%
Contains more PhosphorusPhosphorus +234.8%
Contains more ManganeseManganese +150.6%

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% 0% 82% 0% 25% 32% 149% 50% 35308% 0% 0% 56% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +2669.9%
Contains more Vitamin B5Vitamin B5 +1382.1%
Contains more Vitamin B6Vitamin B6 +413413.5%
Contains more FolateFolate +733.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Candy bar DV% diff.
Vitamin B6 0.037mg 153mg 11766%
Zinc 10.3mg 3.94mg 58%
Fiber 18.4g 4.1g 57%
Vitamin B3 0.286mg 7.922mg 48%
Magnesium 262mg 110mg 36%
Manganese 0.496mg 1.243mg 32%
Phosphorus 92mg 308mg 31%
Iron 3.31mg 0.97mg 29%
Monounsaturated fat 6.032g 16.721g 27%
Vitamin E 4.1mg 27%
Fats 19.4g 33.7g 22%
Folate 9µg 75µg 17%
Potassium 919mg 407mg 15%
Vitamin B5 0.056mg 0.83mg 15%
Polyunsaturated fat 8.844g 10.65g 12%
Copper 0.69mg 0.774mg 9%
Selenium 4.7µg 9%
Vitamin B2 0.052mg 0.14mg 7%
Sodium 18mg 156mg 6%
Protein 18.55g 15.5g 6%
Vitamin B1 0.034mg 0.1mg 6%
Saturated fat 3.67g 4.678g 5%
Choline 29.4mg 5%
Calories 446kcal 522kcal 4%
Calcium 55mg 78mg 2%
Carbs 53.75g 47.4g 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 43.3g N/A
Sugar 42.22g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.149mg 0%
Threonine 0.683mg 0.52mg 0%
Isoleucine 0.956mg 0.534mg 0%
Leucine 1.572mg 0.986mg 0%
Lysine 1.386mg 0.545mg 0%
Methionine 0.417mg 0.185mg 0%
Phenylalanine 0.924mg 0.787mg 0%
Valine 1.491mg 0.638mg 0%
Histidine 0.515mg 0.385mg 0%

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
16% 34% 47% 2%
Protein: 15.5 g
Fats: 33.7 g
Carbs: 47.4 g
Water: 1.6 g
Other: 1.8 g
Contains more ProteinProtein +19.7%
Contains more CarbsCarbs +13.4%
Contains more WaterWater +181.3%
Contains more OtherOther +111.1%
Contains more FatsFats +73.7%

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
15% 52% 33%
Saturated fat: Sat. Fat 4.678 g
Monounsaturated fat: Mono. Fat 16.721 g
Polyunsaturated fat: Poly. Fat 10.65 g
Contains less Sat. FatSaturated fat -21.5%
Contains more Mono. FatMonounsaturated fat +177.2%
Contains more Poly. FatPolyunsaturated fat +20.4%

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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. Candy bar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169585/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.