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  6. Pumpkin seeds vs. Cookie dough

Pumpkin seeds vs. Cookie dough — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and cookie dough

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, potassium, and iron; however, cookie dough is higher in vitamin B1, manganese, and vitamin B3.
  • Pumpkin seeds cover your daily zinc needs 88% more than cookie dough.
  • Cookie dough contains 9 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while cookie dough contains 28mg.
  • Pumpkin seeds have less sodium.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cookies, oatmeal, refrigerated dough.

Infographic

Pumpkin seeds vs Cookie dough 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more MagnesiumMagnesium +835.7%
Contains more CalciumCalcium +77.4%
Contains more PotassiumPotassium +525.2%
Contains more IronIron +54.7%
Contains more CopperCopper +527.3%
Contains more ZincZinc +1509.4%
Contains less SodiumSodium -93.9%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +54.2%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +588.2%
Contains more Vitamin B2Vitamin B2 +184.6%
Contains more Vitamin B3Vitamin B3 +552.1%
Contains more Vitamin B5Vitamin B5 +564.3%
Contains more Vitamin B6Vitamin B6 +10.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +288.9%
~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 Pumpkin seeds Cookie dough DV% diff.
Zinc 10.3mg 0.64mg 88%
Copper 0.69mg 0.11mg 64%
Fiber 18.4g 2.5g 64%
Magnesium 262mg 28mg 56%
Polyunsaturated fat 8.844g 2.592g 42%
Protein 18.55g 5.4g 26%
Potassium 919mg 147mg 23%
Vitamin B1 0.034mg 0.234mg 17%
Selenium 9.1µg 17%
Iron 3.31mg 2.14mg 15%
Sodium 18mg 294mg 12%
Manganese 0.496mg 0.765mg 12%
Monounsaturated fat 6.032g 10.531g 11%
Vitamin B3 0.286mg 1.865mg 10%
Cholesterol 0mg 24mg 8%
Vitamin B2 0.052mg 0.148mg 7%
Folate 9µg 35µg 7%
Vitamin B5 0.056mg 0.372mg 6%
Saturated fat 3.67g 4.751g 5%
Phosphorus 92mg 104mg 2%
Vitamin B12 0µg 0.04µg 2%
Calcium 55mg 31mg 2%
Carbs 53.75g 59.1g 2%
Calories 446kcal 424kcal 1%
Fats 19.4g 18.9g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 56.6g N/A
Vitamin A 3µg 4µg 0%
Vitamin B6 0.037mg 0.041mg 0%
Tryptophan 0.326mg 0.088mg 0%
Threonine 0.683mg 0.177mg 0%
Isoleucine 0.956mg 0.227mg 0%
Leucine 1.572mg 0.414mg 0%
Lysine 1.386mg 0.257mg 0%
Methionine 0.417mg 0.122mg 0%
Phenylalanine 0.924mg 0.278mg 0%
Valine 1.491mg 0.291mg 0%
Histidine 0.515mg 0.125mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more ProteinProtein +243.5%
Contains more OtherOther +192.3%
Contains more WaterWater +240%
~equal in Fats ~18.9g
~equal in Carbs ~59.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -22.8%
Contains more Poly. FatPolyunsaturated fat +241.2%
Contains more Mono. FatMonounsaturated fat +74.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.