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  6. Pumpkin seeds vs. Cream cracker

Pumpkin seeds vs. Cream cracker — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and cream cracker

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium; however, cream cracker has more iron, folate, vitamin B3, and vitamin B1.
  • Daily need coverage for zinc for pumpkin seeds is 88% higher.
  • Cream cracker has 10 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while cream cracker has 25mg.
  • Pumpkin seeds are lower in sodium.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Crackers, cream, GAMESA SABROSAS.

Infographic

Pumpkin seeds vs Cream cracker infographic
Infographic link

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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +111.5%
Contains more PotassiumPotassium +612.4%
Contains more CopperCopper +521.6%
Contains more ZincZinc +1460.6%
Contains less SodiumSodium -98.4%
Contains more IronIron +123%
Contains more ManganeseManganese +56.9%
~equal in Phosphorus ~98mg

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +776.5%
Contains more Vitamin B2Vitamin B2 +361.5%
Contains more Vitamin B3Vitamin B3 +1676.2%
Contains more Vitamin B5Vitamin B5 +725%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1555.6%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cream cracker DV% diff.
Zinc 10.3mg 0.66mg 88%
Copper 0.69mg 0.111mg 64%
Fiber 18.4g 2.4g 64%
Magnesium 262mg 25mg 56%
Iron 3.31mg 7.38mg 51%
Sodium 18mg 1148mg 49%
Polyunsaturated fat 8.844g 2.45g 43%
Folate 9µg 149µg 35%
Vitamin B3 0.286mg 5.08mg 30%
Potassium 919mg 129mg 23%
Protein 18.55g 7.01g 23%
Vitamin B1 0.034mg 0.298mg 22%
Starch 51.87g 21%
Vitamin B12 0µg 0.46µg 19%
Selenium 9.5µg 17%
Vitamin K 17.9µg 15%
Vitamin B2 0.052mg 0.24mg 14%
Manganese 0.496mg 0.778mg 12%
Monounsaturated fat 6.032g 10.625g 11%
Vitamin E 1.59mg 11%
Vitamin B5 0.056mg 0.462mg 8%
Saturated fat 3.67g 5.362g 8%
Carbs 53.75g 64.55g 4%
Calcium 55mg 26mg 3%
Calories 446kcal 484kcal 2%
Vitamin B6 0.037mg 0.065mg 2%
Fructose 0.95g 1%
Phosphorus 92mg 98mg 1%
Fats 19.4g 20.37g 1%
Vitamin C 0.3mg 0%
Net carbs 35.35g 62.15g N/A
Sugar 9.37g N/A
Vitamin A 3µg 0%
Trans fat 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +164.6%
Contains more CarbsCarbs +20.1%
~equal in Fats ~20.37g
~equal in Water ~4.45g
~equal in Other ~3.62g

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -31.6%
Contains more Poly. FatPolyunsaturated fat +261%
Contains more Mono. FatMonounsaturated fat +76.1%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.