Pumpkin seeds vs. Chicken sandwich — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and chicken sandwich

Pumpkin seeds have more zinc, copper, fiber, magnesium, potassium, and iron; however, chicken sandwich is higher in vitamin B3, vitamin B6, and vitamin B5.
Pumpkin seeds cover your daily zinc needs 88% more than chicken sandwich.
Chicken sandwich contains 13 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while chicken sandwich contains 1.4g.
Pumpkin seeds have less sodium.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, chicken fillet sandwich, plain with pickles.

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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.

Pumpkin seeds

Chicken sandwich

Contains more MagnesiumMagnesium	+991.7%
Contains more PotassiumPotassium	+275.1%
Contains more IronIron	+87%
Contains more CopperCopper	+929.9%
Contains more ZincZinc	+1588.5%
Contains less SodiumSodium	-97.6%
Contains more ManganeseManganese	+126.5%

Contains more PhosphorusPhosphorus

+101.1%

~equal in Calcium ~58mg

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.

Pumpkin seeds

Chicken sandwich

Contains more Vitamin CVitamin C	+166.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+576.5%
Contains more Vitamin B2Vitamin B2	+476.9%
Contains more Vitamin B3Vitamin B3	+2599.3%
Contains more Vitamin B5Vitamin B5	+2042.9%
Contains more Vitamin B6Vitamin B6	+935.1%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+422.2%

~equal in Vitamin A ~3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.61mg	88%
Copper	0.69mg	0.067mg	69%
Fiber	18.4g	1.4g	68%
Magnesium	262mg	24mg	57%
Vitamin B3	0.286mg	7.72mg	46%
Polyunsaturated fat	8.844g	3.177g	38%
Selenium		19.9µg	36%
Sodium	18mg	753mg	32%
Vitamin B6	0.037mg	0.383mg	27%
Vitamin B5	0.056mg	1.2mg	23%
Potassium	919mg	245mg	20%
Iron	3.31mg	1.77mg	19%
Vitamin B2	0.052mg	0.3mg	19%
Vitamin B1	0.034mg	0.23mg	16%
Vitamin E		2.41mg	16%
Phosphorus	92mg	185mg	13%
Fats	19.4g	11.19g	13%
Manganese	0.496mg	0.219mg	12%
Cholesterol	0mg	35mg	12%
Carbs	53.75g	20.89g	11%
Folate	9µg	47µg	10%
Calories	446kcal	250kcal	10%
Vitamin K		8.5µg	7%
Starch		16.5g	7%
Saturated fat	3.67g	2.123g	7%
Choline		35.3mg	6%
Protein	18.55g	16.28g	5%
Vitamin B12	0µg	0.13µg	5%
Monounsaturated fat	6.032g	4.481g	4%
Vitamin C	0.3mg	0.8mg	1%
Vitamin D	0µg	0.1µg	1%
Fructose		0.97g	1%
Vitamin D	0IU	5IU	1%
Net carbs	35.35g	19.49g	N/A
Calcium	55mg	58mg	0%
Sugar		3.64g	N/A
Vitamin A	3µg	3µg	0%
Trans fat		0.03g	N/A
Tryptophan	0.326mg		0%
Threonine	0.683mg		0%
Isoleucine	0.956mg		0%
Leucine	1.572mg		0%
Lysine	1.386mg		0%
Methionine	0.417mg		0%
Phenylalanine	0.924mg		0%
Valine	1.491mg		0%
Histidine	0.515mg		0%
Omega-3 - EPA		0.003g	N/A
Omega-3 - DHA		0.003g	N/A
Omega-3 - ALA		0.197g	N/A
Omega-3 - DPA		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.009g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.008g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		2.884g	N/A