Pumpkin seed vs. Chocolate brownie — In-Depth Nutrition Comparison
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What are the differences between Pumpkin seed and Chocolate brownie?
- Pumpkin seed is higher in Zinc, Magnesium, Copper, Potassium, and Iron, yet Chocolate brownie is higher in Vitamin A RAE, and Vitamin B2.
- Pumpkin seed's daily need coverage for Zinc is 85% more.
- Pumpkin seed has 5 times more Potassium than Chocolate brownie. While Pumpkin seed has 919mg of Potassium, Chocolate brownie has only 176mg.
- The amount of Saturated Fat in Pumpkin seed is lower.
We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, brownies, prepared from recipe types in this article.
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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
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Iron
+79.9%
Contains
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Magnesium
+394.3%
Contains
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Potassium
+422.2%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+961.9%
Contains
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Copper
+77.8%
Contains
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Phosphorus
+43.5%
Contains
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Manganese
+18.3%
Equal in Calcium - 57
Contains
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Iron
+79.9%
Contains
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Magnesium
+394.3%
Contains
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Potassium
+422.2%
Contains
less
Sodium
-94.8%
Contains
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Zinc
+961.9%
Contains
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Copper
+77.8%
Contains
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Phosphorus
+43.5%
Contains
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Manganese
+18.3%
Equal in Calcium - 57
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
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Vitamin A
+1233.9%
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Vitamin B1
+314.7%
Contains
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Vitamin B2
+265.4%
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Vitamin B3
+243.4%
Contains
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Vitamin B5
+485.7%
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Vitamin B6
+154.1%
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Folate
+222.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin C - 0.3
Contains
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Vitamin A
+1233.9%
Contains
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Vitamin B1
+314.7%
Contains
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Vitamin B2
+265.4%
Contains
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Vitamin B3
+243.4%
Contains
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Vitamin B5
+485.7%
Contains
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Vitamin B6
+154.1%
Contains
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Folate
+222.2%
Contains
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Vitamin B12
+∞%
Equal in Vitamin C - 0.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+199.2%
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Other
+100%
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Fats
+50%
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Water
+180%
Equal in Carbs - 50.2
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
6.2 g
Fats:
29.1 g
Carbs:
50.2 g
Water:
12.6 g
Other:
1.9 g
Contains
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Protein
+199.2%
Contains
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Other
+100%
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Fats
+50%
Contains
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Water
+180%
Equal in Carbs - 50.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-49.9%
Contains
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Monounsaturated Fat
+79.7%
Equal in Polyunsaturated fat - 9.412
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
7.319 g
Monounsaturated Fat:
10.839 g
Polyunsaturated fat:
9.412 g
Contains
less
Saturated Fat
-49.9%
Contains
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Monounsaturated Fat
+79.7%
Equal in Polyunsaturated fat - 9.412
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 50.2g |
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| Protein | 18.55g | 6.2g |
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| Fats | 19.4g | 29.1g |
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| Carbs | 53.75g | 50.2g |
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| Calories | 446kcal | 466kcal |
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| Fiber | 18.4g |
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| Calcium | 55mg | 57mg |
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| Iron | 3.31mg | 1.84mg |
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| Magnesium | 262mg | 53mg |
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| Phosphorus | 92mg | 132mg |
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| Potassium | 919mg | 176mg |
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| Sodium | 18mg | 343mg |
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| Zinc | 10.3mg | 0.97mg |
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| Copper | 0.69mg | 0.388mg |
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| Manganese | 0.496mg | 0.587mg |
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| Selenium | 11.5µg |
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| Vitamin A | 62IU | 827IU |
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| Vitamin A RAE | 3µg | 176µg |
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| Vitamin C | 0.3mg | 0.3mg | |
| Vitamin B1 | 0.034mg | 0.141mg |
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| Vitamin B2 | 0.052mg | 0.19mg |
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| Vitamin B3 | 0.286mg | 0.982mg |
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| Vitamin B5 | 0.056mg | 0.328mg |
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| Vitamin B6 | 0.037mg | 0.094mg |
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| Folate | 9µg | 29µg |
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| Vitamin B12 | 0µg | 0.16µg |
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| Tryptophan | 0.326mg | 0.078mg |
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| Threonine | 0.683mg | 0.228mg |
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| Isoleucine | 0.956mg | 0.265mg |
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| Leucine | 1.572mg | 0.447mg |
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| Lysine | 1.386mg | 0.283mg |
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| Methionine | 0.417mg | 0.132mg |
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| Phenylalanine | 0.924mg | 0.298mg |
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| Valine | 1.491mg | 0.323mg |
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| Histidine | 0.515mg | 0.136mg |
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| Cholesterol | 0mg | 73mg |
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| Saturated Fat | 3.67g | 7.319g |
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| Omega-3 - DHA | 0.006g |
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| Omega-3 - EPA | 0.001g |
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| Monounsaturated Fat | 6.032g | 10.839g |
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| Polyunsaturated fat | 8.844g | 9.412g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
19%
Minerals Daily Need Coverage Score
103%
54%
Comparison summary
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 3.649g)
Which food is lower in glycemic index?
Chocolate brownie is lower in glycemic index (difference - 42)
Which food is cheaper?
Chocolate brownie is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chocolate brownie is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.