Pumpkin seeds vs. Cherry pie — In-Depth Nutrition Comparison
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Important differences between pumpkin seeds and cherry pie
- Pumpkin seeds have more zinc, copper, magnesium, potassium, iron, manganese, and phosphorus; however, cherry pie has more vitamin B1 and vitamin A.
- Pumpkin seeds' daily need coverage for zinc is 92% more.
- Pumpkin seeds have 29 times more magnesium than cherry pie. Pumpkin seeds have 262mg of magnesium, while cherry pie has 9mg.
- Pumpkin seeds are lower in sodium.
The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pie, cherry, prepared from recipe.
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 | +2811.1% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +1093.5% |
| Contains more IronIron | +78.9% |
| Contains more CopperCopper | +796.1% |
| Contains more ZincZinc | +5050% |
| Contains more PhosphorusPhosphorus | +206.7% |
| Contains less SodiumSodium | -90.6% |
| Contains more ManganeseManganese | +148% |
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 | +233.3% |
| Contains more Vitamin AVitamin A | +866.7% |
| Contains more Vitamin B1Vitamin B1 | +335.3% |
| Contains more Vitamin B2Vitamin B2 | +140.4% |
| Contains more Vitamin B3Vitamin B3 | +346.2% |
| Contains more Vitamin B5Vitamin B5 | +119.6% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.2mg | 92% |
| Fiber | 18.4g | 74% | |
| Copper | 0.69mg | 0.077mg | 68% |
| Magnesium | 262mg | 9mg | 60% |
| Polyunsaturated fat | 8.844g | 3.247g | 37% |
| Protein | 18.55g | 2.8g | 32% |
| Potassium | 919mg | 77mg | 25% |
| Iron | 3.31mg | 1.85mg | 18% |
| Selenium | 7.8µg | 14% | |
| Manganese | 0.496mg | 0.2mg | 13% |
| Fats | 19.4g | 12.2g | 11% |
| Vitamin B1 | 0.034mg | 0.148mg | 10% |
| Calories | 446kcal | 270kcal | 9% |
| Phosphorus | 92mg | 30mg | 9% |
| Sodium | 18mg | 191mg | 8% |
| Vitamin B3 | 0.286mg | 1.276mg | 6% |
| Vitamin B2 | 0.052mg | 0.125mg | 6% |
| Calcium | 55mg | 10mg | 5% |
| Carbs | 53.75g | 38.5g | 5% |
| Folate | 9µg | 27µg | 5% |
| Saturated fat | 3.67g | 2.985g | 3% |
| Vitamin A | 3µg | 29µg | 3% |
| Monounsaturated fat | 6.032g | 5.314g | 2% |
| Vitamin B5 | 0.056mg | 0.123mg | 1% |
| Vitamin C | 0.3mg | 1mg | 1% |
| Net carbs | 35.35g | 38.5g | N/A |
| Vitamin B6 | 0.037mg | 0.034mg | 0% |
| Tryptophan | 0.326mg | 0.031mg | 0% |
| Threonine | 0.683mg | 0.072mg | 0% |
| Isoleucine | 0.956mg | 0.088mg | 0% |
| Leucine | 1.572mg | 0.17mg | 0% |
| Lysine | 1.386mg | 0.067mg | 0% |
| Methionine | 0.417mg | 0.043mg | 0% |
| Phenylalanine | 0.924mg | 0.124mg | 0% |
| Valine | 1.491mg | 0.104mg | 0% |
| Histidine | 0.515mg | 0.057mg | 0% |
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:
2.8 g
Fats:
12.2 g
Carbs:
38.5 g
Water:
45.8 g
Other:
0.7 g
| Contains more ProteinProtein | +562.5% |
| Contains more FatsFats | +59% |
| Contains more CarbsCarbs | +39.6% |
| Contains more OtherOther | +442.9% |
| Contains more WaterWater | +917.8% |
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
2.985 g
Monounsaturated fat:
Mono. Fat
5.314 g
Polyunsaturated fat:
Poly. Fat
3.247 g
| Contains more Mono. FatMonounsaturated fat | +13.5% |
| Contains more Poly. FatPolyunsaturated fat | +172.4% |
| Contains less Sat. FatSaturated fat | -18.7% |
