Pumpkin seeds vs. Fortune cookie — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and fortune cookie
- Pumpkin seeds have more zinc, copper, fiber, magnesium, potassium, iron, and manganese; however, fortune cookie has more folate and vitamin B1.
- Daily need coverage for zinc for pumpkin seeds is 92% higher.
- Fortune cookie has 37 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while fortune cookie has 7mg.
- Fortune cookie is lower in saturated fat.
Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cookies, fortune.
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 | +3642.9% |
| Contains more CalciumCalcium | +358.3% |
| Contains more PotassiumPotassium | +2141.5% |
| Contains more IronIron | +129.9% |
| Contains more CopperCopper | +1050% |
| Contains more ZincZinc | +5958.8% |
| Contains more PhosphorusPhosphorus | +162.9% |
| Contains less SodiumSodium | -41.9% |
| Contains more ManganeseManganese | +161.1% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B6Vitamin B6 | +184.6% |
| Contains more Vitamin B1Vitamin B1 | +435.3% |
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +543.4% |
| Contains more Vitamin B5Vitamin B5 | +430.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +633.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.17mg | 92% |
| Copper | 0.69mg | 0.06mg | 70% |
| Fiber | 18.4g | 1.6g | 67% |
| Magnesium | 262mg | 7mg | 61% |
| Polyunsaturated fat | 8.844g | 0.466g | 56% |
| Protein | 18.55g | 4.2g | 29% |
| Fats | 19.4g | 2.7g | 26% |
| Potassium | 919mg | 41mg | 26% |
| Iron | 3.31mg | 1.44mg | 23% |
| Saturated fat | 3.67g | 0.669g | 14% |
| Folate | 9µg | 66µg | 14% |
| Manganese | 0.496mg | 0.19mg | 13% |
| Vitamin B1 | 0.034mg | 0.182mg | 12% |
| Monounsaturated fat | 6.032g | 1.345g | 12% |
| Carbs | 53.75g | 84g | 10% |
| Vitamin B3 | 0.286mg | 1.84mg | 10% |
| Phosphorus | 92mg | 35mg | 8% |
| Vitamin B2 | 0.052mg | 0.13mg | 6% |
| Vitamin B5 | 0.056mg | 0.297mg | 5% |
| Selenium | 2.9µg | 5% | |
| Calcium | 55mg | 12mg | 4% |
| Calories | 446kcal | 378kcal | 3% |
| Vitamin B6 | 0.037mg | 0.013mg | 2% |
| Sodium | 18mg | 31mg | 1% |
| Vitamin K | 1.1µg | 1% | |
| Choline | 6mg | 1% | |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 82.4g | N/A |
| Sugar | 45.42g | N/A | |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin E | 0.03mg | 0% | |
| Vitamin B12 | 0µg | 0.01µg | 0% |
| Tryptophan | 0.326mg | 0.061mg | 0% |
| Threonine | 0.683mg | 0.123mg | 0% |
| Isoleucine | 0.956mg | 0.165mg | 0% |
| Leucine | 1.572mg | 0.295mg | 0% |
| Lysine | 1.386mg | 0.157mg | 0% |
| Methionine | 0.417mg | 0.076mg | 0% |
| Phenylalanine | 0.924mg | 0.203mg | 0% |
| Valine | 1.491mg | 0.192mg | 0% |
| Histidine | 0.515mg | 0.088mg | 0% |
| Omega-3 - DHA | 0.001g | 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:
4.2 g
Fats:
2.7 g
Carbs:
84 g
Water:
8 g
Other:
1.1 g
| Contains more ProteinProtein | +341.7% |
| Contains more FatsFats | +618.5% |
| Contains more OtherOther | +245.5% |
| Contains more CarbsCarbs | +56.3% |
| Contains more WaterWater | +77.8% |
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
0.669 g
Monounsaturated fat:
Mono. Fat
1.345 g
Polyunsaturated fat:
Poly. Fat
0.466 g
| Contains more Mono. FatMonounsaturated fat | +348.5% |
| Contains more Poly. FatPolyunsaturated fat | +1797.9% |
| Contains less Sat. FatSaturated fat | -81.8% |
