Pumpkin seeds vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and chocolate chip cookie

Pumpkin seeds have more zinc, magnesium, copper, potassium, and iron, while chocolate chip cookie has more vitamin B1 and vitamin A.
Pumpkin seeds' daily need coverage for zinc is 85% higher.
Chocolate chip cookie contains 5 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while chocolate chip cookie contains 55mg.
The amount of saturated fat in pumpkin seeds 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.

Pumpkin seeds

Chocolate chip cookie

Contains more MagnesiumMagnesium	+376.4%
Contains more CalciumCalcium	+44.7%
Contains more PotassiumPotassium	+315.8%
Contains more IronIron	+33.5%
Contains more CopperCopper	+78.8%
Contains more ZincZinc	+995.7%
Contains less SodiumSodium	-94.7%

Contains more ManganeseManganese

+33.7%

~equal in Phosphorus ~100mg

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

Chocolate chip cookie

Contains more Vitamin CVitamin C

+50%

Contains more Vitamin AVitamin A	+4533.3%
Contains more Vitamin B1Vitamin B1	+441.2%
Contains more Vitamin B2Vitamin B2	+240.4%
Contains more Vitamin B3Vitamin B3	+377.3%
Contains more Vitamin B5Vitamin B5	+362.5%
Contains more Vitamin B6Vitamin B6	+127%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+266.7%

~equal in Vitamin E ~mg

~equal in Vitamin D ~µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.94mg	85%
Fiber	18.4g		74%
Magnesium	262mg	55mg	49%
Saturated fat	3.67g	14.071g	47%
Copper	0.69mg	0.386mg	34%
Polyunsaturated fat	8.844g	4.541g	29%
Protein	18.55g	5.7g	26%
Cholesterol	0mg	70mg	23%
Potassium	919mg	221mg	21%
Selenium		11.2µg	20%
Vitamin A	3µg	139µg	15%
Fats	19.4g	28.4g	14%
Sodium	18mg	341mg	14%
Vitamin B1	0.034mg	0.184mg	13%
Vitamin B2	0.052mg	0.177mg	10%
Iron	3.31mg	2.48mg	10%
Manganese	0.496mg	0.663mg	7%
Vitamin B3	0.286mg	1.365mg	7%
Folate	9µg	33µg	6%
Monounsaturated fat	6.032g	8.241g	6%
Vitamin B6	0.037mg	0.084mg	4%
Vitamin B5	0.056mg	0.259mg	4%
Vitamin B12	0µg	0.08µg	3%
Calories	446kcal	488kcal	2%
Calcium	55mg	38mg	2%
Phosphorus	92mg	100mg	1%
Carbs	53.75g	58.2g	1%
Vitamin C	0.3mg	0.2mg	0%
Net carbs	35.35g	58.2g	N/A
Tryptophan	0.326mg	0.072mg	0%
Threonine	0.683mg	0.191mg	0%
Isoleucine	0.956mg	0.224mg	0%
Leucine	1.572mg	0.391mg	0%
Lysine	1.386mg	0.214mg	0%
Methionine	0.417mg	0.106mg	0%
Phenylalanine	0.924mg	0.27mg	0%
Valine	1.491mg	0.279mg	0%
Histidine	0.515mg	0.123mg	0%
Omega-3 - DHA		0.003g	N/A