Pumpkin seeds vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and club sandwich
- Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium; however, club sandwich has more vitamin B3, vitamin B6, and vitamin B12.
- Daily need coverage for zinc for pumpkin seeds is 81% higher.
- Club sandwich has 15 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while club sandwich has 1.2g.
- Pumpkin seeds are lower in sodium.
Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
Infographic
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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 more MagnesiumMagnesium | +718.8% |
| Contains more PotassiumPotassium | +306.6% |
| Contains more IronIron | +141.6% |
| Contains more CopperCopper | +675.3% |
| Contains more ZincZinc | +668.7% |
| Contains less SodiumSodium | -97.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more CalciumCalcium | +72.7% |
| Contains more PhosphorusPhosphorus | +133.7% |
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 more Vitamin CVitamin C | +1366.7% |
| Contains more Vitamin AVitamin A | +1066.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +405.9% |
| Contains more Vitamin B2Vitamin B2 | +257.7% |
| Contains more Vitamin B3Vitamin B3 | +1849.3% |
| Contains more Vitamin B5Vitamin B5 | +1375% |
| Contains more Vitamin B6Vitamin B6 | +700% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +244.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.34mg | 81% |
| Fiber | 18.4g | 1.2g | 69% |
| Copper | 0.69mg | 0.089mg | 67% |
| Magnesium | 262mg | 32mg | 55% |
| Polyunsaturated fat | 8.844g | 1.88g | 46% |
| Selenium | 24.8µg | 45% | |
| Vitamin B3 | 0.286mg | 5.575mg | 33% |
| Sodium | 18mg | 630mg | 27% |
| Iron | 3.31mg | 1.37mg | 24% |
| Manganese | 0.496mg | 22% | |
| Potassium | 919mg | 226mg | 20% |
| Vitamin B6 | 0.037mg | 0.296mg | 20% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Phosphorus | 92mg | 215mg | 18% |
| Fats | 19.4g | 8.05g | 17% |
| Vitamin B5 | 0.056mg | 0.826mg | 15% |
| Cholesterol | 0mg | 46mg | 15% |
| Vitamin B1 | 0.034mg | 0.172mg | 12% |
| Carbs | 53.75g | 19.87g | 11% |
| Calories | 446kcal | 220kcal | 11% |
| Vitamin B2 | 0.052mg | 0.186mg | 10% |
| Choline | 47.8mg | 9% | |
| Monounsaturated fat | 6.032g | 2.949g | 8% |
| Vitamin K | 8.7µg | 7% | |
| Folate | 9µg | 31µg | 6% |
| Vitamin C | 0.3mg | 4.4mg | 5% |
| Vitamin A | 3µg | 35µg | 4% |
| Calcium | 55mg | 95mg | 4% |
| Vitamin E | 0.61mg | 4% | |
| Protein | 18.55g | 17.19g | 3% |
| Saturated fat | 3.67g | 3.109g | 3% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin D | 0IU | 5IU | 1% |
| Net carbs | 35.35g | 18.67g | N/A |
| Sugar | 4.68g | N/A | |
| Trans fat | 0.071g | 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 | 0.004g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - DPA | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more FatsFats | +141% |
| Contains more CarbsCarbs | +170.5% |
| Contains more OtherOther | +60.3% |
| Contains more WaterWater | +1067.1% |
~equal in
Protein
~17.19g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +104.5% |
| Contains more Poly. FatPolyunsaturated fat | +370.4% |
| Contains less Sat. FatSaturated fat | -15.3% |
