Pumpkin seeds vs. Cereal — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and cereal

Pumpkin seeds have more fiber, copper, and magnesium, while cereal has more vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, vitamin A, and vitamin C.
Cereal's daily need coverage for vitamin B1 is 521% higher.
Cereal contains 14 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while cereal contains 19mg.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Cereal

Contains more MagnesiumMagnesium	+1278.9%
Contains more CalciumCalcium	+450%
Contains more PotassiumPotassium	+775.2%
Contains more CopperCopper	+403.6%
Contains more ZincZinc	+35.5%
Contains more PhosphorusPhosphorus	+19.5%
Contains less SodiumSodium	-97.7%

Contains more IronIron	+929%
Contains more ManganeseManganese	+59.3%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Cereal

Contains more FolateFolate

+∞%

Contains more Vitamin CVitamin C	+12733.3%
Contains more Vitamin AVitamin A	+27033.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B1Vitamin B1	+18394.1%
Contains more Vitamin B2Vitamin B2	+7342.3%
Contains more Vitamin B3Vitamin B3	+10256.6%
Contains more Vitamin B5Vitamin B5	+303.6%
Contains more Vitamin B6Vitamin B6	+16078.4%

~equal in Vitamin D ~µg

~equal in Vitamin B12 ~µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B1	0.034mg	6.288mg	521%
Vitamin B6	0.037mg	5.986mg	458%
Iron	3.31mg	34.06mg	384%
Vitamin B2	0.052mg	3.87mg	294%
Vitamin B3	0.286mg	29.62mg	183%
Vitamin A	3µg	814µg	90%
Fiber	18.4g	1.4g	68%
Copper	0.69mg	0.137mg	61%
Magnesium	262mg	19mg	58%
Polyunsaturated fat	8.844g	0.354g	57%
Vitamin C	0.3mg	38.5mg	42%
Sodium	18mg	795mg	34%
Fats	19.4g	1.08g	28%
Protein	18.55g	6.06g	25%
Zinc	10.3mg	7.6mg	25%
Potassium	919mg	105mg	24%
Saturated fat	3.67g	0.26g	16%
Monounsaturated fat	6.032g	0.204g	15%
Manganese	0.496mg	0.79mg	13%
Carbs	53.75g	86.85g	11%
Selenium		6.3µg	11%
Calcium	55mg	10mg	5%
Calories	446kcal	378kcal	3%
Vitamin B5	0.056mg	0.226mg	3%
Phosphorus	92mg	77mg	2%
Folate	9µg		2%
Vitamin E		0.08mg	1%
Protein per 100 calories	4.2g	1.6g	N/A
Calories per 10 g protein	240kcal	624kcal	N/A
Weight per 100 calories	22g	26g	N/A
Unsaturated / Saturated Fat ratio	4.1	2.1	N/A
Net carbs	35.35g	85.45g	N/A
Sugar		10.35g	N/A
Tryptophan	0.326mg	0.066mg	0%
Threonine	0.683mg	0.241mg	0%
Isoleucine	0.956mg	0.26mg	0%
Leucine	1.572mg	0.767mg	0%
Lysine	1.386mg	0.113mg	0%
Methionine	0.417mg	0.13mg	0%
Phenylalanine	0.924mg	0.365mg	0%
Valine	1.491mg	0.344mg	0%
Histidine	0.515mg	0.162mg	0%
Fructose		0.26g	0%