Pumpkin seeds vs. Cinnamon roll — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and cinnamon roll?

Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium, yet cinnamon roll is higher in folate, vitamin B1, and vitamin B3.
Pumpkin seeds' daily need coverage for zinc is 89% more.
Pumpkin seeds have 19 times more magnesium than cinnamon roll. While pumpkin seeds have 262mg of magnesium, cinnamon roll has only 14mg.
The amount of saturated fat in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cinnamon buns, frosted (includes honey buns) 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.

Pumpkin seeds

Cinnamon roll

Contains more MagnesiumMagnesium	+1771.4%
Contains more PotassiumPotassium	+801%
Contains more IronIron	+141.6%
Contains more CopperCopper	+1012.9%
Contains more ZincZinc	+1843.4%
Contains less SodiumSodium	-94.1%
Contains more ManganeseManganese	+69.9%

Contains more CalciumCalcium	+232.7%
Contains more PhosphorusPhosphorus	+42.4%

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

Cinnamon roll

Contains more Vitamin AVitamin A

+∞%

Contains more Vitamin B1Vitamin B1	+520.6%
Contains more Vitamin B2Vitamin B2	+165.4%
Contains more Vitamin B3Vitamin B3	+740.6%
Contains more Vitamin B5Vitamin B5	+501.8%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+700%

~equal in Vitamin C ~0.3mg

~equal in Vitamin D ~0µg

~equal in Vitamin B6 ~0.038mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.53mg	89%
Copper	0.69mg	0.062mg	70%
Fiber	18.4g	1.2g	69%
Magnesium	262mg	14mg	59%
Saturated fat	3.67g	12.649g	41%
Polyunsaturated fat	8.844g	3.676g	34%
Protein	18.55g	4.45g	28%
Selenium		13µg	24%
Potassium	919mg	102mg	24%
Iron	3.31mg	1.37mg	24%
Folate	9µg	72µg	16%
Vitamin B1	0.034mg	0.211mg	15%
Vitamin B3	0.286mg	2.404mg	13%
Calcium	55mg	183mg	13%
Vitamin K		15.2µg	13%
Sodium	18mg	305mg	12%
Fats	19.4g	26.61g	11%
Manganese	0.496mg	0.292mg	9%
Vitamin E		1.15mg	8%
Monounsaturated fat	6.032g	8.723g	7%
Starch		16.39g	7%
Vitamin B2	0.052mg	0.138mg	7%
Vitamin B12	0µg	0.16µg	7%
Phosphorus	92mg	131mg	6%
Vitamin B5	0.056mg	0.337mg	6%
Cholesterol	0mg	5mg	2%
Carbs	53.75g	48.6g	2%
Choline		10.6mg	2%
Fructose		1.11g	1%
Calories	446kcal	452kcal	0%
Vitamin C	0.3mg	0.3mg	0%
Net carbs	35.35g	47.4g	N/A
Sugar		25.7g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B6	0.037mg	0.038mg	0%
Trans fat		0.295g	N/A
Tryptophan	0.326mg	0.068mg	0%
Threonine	0.683mg	0.176mg	0%
Isoleucine	0.956mg	0.226mg	0%
Leucine	1.572mg	0.41mg	0%
Lysine	1.386mg	0.215mg	0%
Methionine	0.417mg	0.104mg	0%
Phenylalanine	0.924mg	0.264mg	0%
Valine	1.491mg	0.255mg	0%
Histidine	0.515mg	0.126mg	0%
Omega-3 - EPA		0.002g	N/A
Omega-3 - ALA		0.225g	N/A
Omega-6 - Eicosadienoic acid		0.006g	N/A
Omega-6 - Linoleic acid		3.352g	N/A