Pumpkin seed vs. Chocolate chip cookie — In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Chocolate chip cookie
- Pumpkin seed has more Zinc, Magnesium, Copper, Potassium, and Iron, while Chocolate chip cookie has more Vitamin A RAE, and Vitamin B1.
- Pumpkin seed's daily need coverage for Zinc is 85% higher.
- Chocolate chip cookie contains 5 times less Magnesium than Pumpkin seed. Pumpkin seed contains 262mg of Magnesium, while Chocolate chip cookie contains 55mg.
- The amount of Saturated Fat in Pumpkin seed is lower.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, chocolate chip, prepared from recipe, made with butter.
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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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Calcium
+44.7%
Contains
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Iron
+33.5%
Contains
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Magnesium
+376.4%
Contains
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Potassium
+315.8%
Contains
less
Sodium
-94.7%
Contains
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Zinc
+995.7%
Contains
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Copper
+78.8%
Contains
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Manganese
+33.7%
Equal in Phosphorus - 100
Contains
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Calcium
+44.7%
Contains
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Iron
+33.5%
Contains
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Magnesium
+376.4%
Contains
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Potassium
+315.8%
Contains
less
Sodium
-94.7%
Contains
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Zinc
+995.7%
Contains
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Copper
+78.8%
Contains
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Manganese
+33.7%
Equal in Phosphorus - 100
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 C
+50%
Contains
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Vitamin A
+858.1%
Contains
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Vitamin B1
+441.2%
Contains
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Vitamin B2
+240.4%
Contains
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Vitamin B3
+377.3%
Contains
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Vitamin B5
+362.5%
Contains
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Vitamin B6
+127%
Contains
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Folate
+266.7%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+50%
Contains
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Vitamin A
+858.1%
Contains
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Vitamin B1
+441.2%
Contains
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Vitamin B2
+240.4%
Contains
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Vitamin B3
+377.3%
Contains
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Vitamin B5
+362.5%
Contains
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Vitamin B6
+127%
Contains
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Folate
+266.7%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+225.4%
Contains
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Other
+90%
Contains
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Fats
+46.4%
Contains
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Water
+26.7%
Equal in Carbs - 58.2
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
5.7 g
Fats:
28.4 g
Carbs:
58.2 g
Water:
5.7 g
Other:
2 g
Contains
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Protein
+225.4%
Contains
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Other
+90%
Contains
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Fats
+46.4%
Contains
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Water
+26.7%
Equal in Carbs - 58.2
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-73.9%
Contains
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Polyunsaturated fat
+94.8%
Contains
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Monounsaturated Fat
+36.6%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
14.071 g
Monounsaturated Fat:
8.241 g
Polyunsaturated fat:
4.541 g
Contains
less
Saturated Fat
-73.9%
Contains
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Polyunsaturated fat
+94.8%
Contains
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Monounsaturated Fat
+36.6%
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 | |
|
Opinion |
| Net carbs | 35.35g | 58.2g |
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| Protein | 18.55g | 5.7g |
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| Fats | 19.4g | 28.4g |
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| Carbs | 53.75g | 58.2g |
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| Calories | 446kcal | 488kcal |
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| Fiber | 18.4g |
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| Calcium | 55mg | 38mg |
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| Iron | 3.31mg | 2.48mg |
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| Magnesium | 262mg | 55mg |
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| Phosphorus | 92mg | 100mg |
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| Potassium | 919mg | 221mg |
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| Sodium | 18mg | 341mg |
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| Zinc | 10.3mg | 0.94mg |
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| Copper | 0.69mg | 0.386mg |
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| Manganese | 0.496mg | 0.663mg |
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| Selenium | 11.2µg |
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| Vitamin A | 62IU | 594IU |
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| Vitamin A RAE | 3µg | 139µg |
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| Vitamin C | 0.3mg | 0.2mg |
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| Vitamin B1 | 0.034mg | 0.184mg |
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| Vitamin B2 | 0.052mg | 0.177mg |
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| Vitamin B3 | 0.286mg | 1.365mg |
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| Vitamin B5 | 0.056mg | 0.259mg |
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| Vitamin B6 | 0.037mg | 0.084mg |
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| Folate | 9µg | 33µg |
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| Vitamin B12 | 0µg | 0.08µg |
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| Tryptophan | 0.326mg | 0.072mg |
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| Threonine | 0.683mg | 0.191mg |
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| Isoleucine | 0.956mg | 0.224mg |
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| Leucine | 1.572mg | 0.391mg |
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| Lysine | 1.386mg | 0.214mg |
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| Methionine | 0.417mg | 0.106mg |
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| Phenylalanine | 0.924mg | 0.27mg |
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| Valine | 1.491mg | 0.279mg |
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| Histidine | 0.515mg | 0.123mg |
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| Cholesterol | 0mg | 70mg |
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| Saturated Fat | 3.67g | 14.071g |
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| Omega-3 - DHA | 0.003g |
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| Monounsaturated Fat | 6.032g | 8.241g |
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| Polyunsaturated fat | 8.844g | 4.541g |
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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%
18%
Minerals Daily Need Coverage Score
103%
55%
Comparison summary
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 323mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 70mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 10.401g)
Which food is lower in glycemic index?
Chocolate chip cookie is lower in glycemic index (difference - 50)
Which food is cheaper?
Chocolate chip cookie is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chocolate chip cookie 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.