Pumpkin seeds vs. Cream of mushroom soup — In-Depth Nutrition Comparison
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What are the main differences between pumpkin seeds and cream of mushroom soup?
- Cream of mushroom soup has less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus than pumpkin seeds.
- Pumpkin seeds' daily need coverage for zinc is 93% higher.
- Pumpkin seeds have 131 times more magnesium than cream of mushroom soup. Pumpkin seeds have 262mg of magnesium, while cream of mushroom soup has 2mg.
- Cream of mushroom soup contains less saturated fat.
We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soup, cream of mushroom, canned, prepared with equal volume water types in this comparison.
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 | +13000% |
| Contains more CalciumCalcium | +685.7% |
| Contains more PotassiumPotassium | +2864.5% |
| Contains more IronIron | +3577.8% |
| Contains more CopperCopper | +4212.5% |
| Contains more ZincZinc | +17066.7% |
| Contains more PhosphorusPhosphorus | +666.7% |
| Contains less SodiumSodium | -94.7% |
| Contains more ManganeseManganese | +2655.6% |
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 B1Vitamin B1 | +466.7% |
| Contains more Vitamin B2Vitamin B2 | +550% |
| Contains more Vitamin B3Vitamin B3 | +69.2% |
| Contains more Vitamin B6Vitamin B6 | +428.6% |
| Contains more FolateFolate | +800% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B5Vitamin B5 | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.06mg | 93% |
| Copper | 0.69mg | 0.016mg | 75% |
| Fiber | 18.4g | 0.3g | 72% |
| Magnesium | 262mg | 2mg | 62% |
| Polyunsaturated fat | 8.844g | 1.42g | 49% |
| Iron | 3.31mg | 0.09mg | 40% |
| Protein | 18.55g | 0.66g | 36% |
| Potassium | 919mg | 31mg | 26% |
| Fats | 19.4g | 2.59g | 26% |
| Manganese | 0.496mg | 0.018mg | 21% |
| Calories | 446kcal | 39kcal | 20% |
| Carbs | 53.75g | 3.33g | 17% |
| Saturated fat | 3.67g | 0.472g | 15% |
| Monounsaturated fat | 6.032g | 0.597g | 14% |
| Sodium | 18mg | 340mg | 14% |
| Phosphorus | 92mg | 12mg | 11% |
| Vitamin K | 9.6µg | 8% | |
| Calcium | 55mg | 7mg | 5% |
| Vitamin B2 | 0.052mg | 0.008mg | 3% |
| Selenium | 1.4µg | 3% | |
| Vitamin B1 | 0.034mg | 0.006mg | 2% |
| Vitamin E | 0.24mg | 2% | |
| Vitamin B6 | 0.037mg | 0.007mg | 2% |
| Folate | 9µg | 1µg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Choline | 4.7mg | 1% | |
| Vitamin B3 | 0.286mg | 0.169mg | 1% |
| Vitamin D | 0IU | 4IU | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 3.03g | N/A |
| Sugar | 0.2g | N/A | |
| Vitamin A | 3µg | 1µg | 0% |
| Vitamin B5 | 0.056mg | 0.072mg | 0% |
| 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% |
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:
0.66 g
Fats:
2.59 g
Carbs:
3.33 g
Water:
92.46 g
Other:
0.96 g
| Contains more ProteinProtein | +2710.6% |
| Contains more FatsFats | +649% |
| Contains more CarbsCarbs | +1514.1% |
| Contains more OtherOther | +295.8% |
| Contains more WaterWater | +1954.7% |
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
0.472 g
Monounsaturated fat:
Mono. Fat
0.597 g
Polyunsaturated fat:
Poly. Fat
1.42 g
| Contains more Mono. FatMonounsaturated fat | +910.4% |
| Contains more Poly. FatPolyunsaturated fat | +522.8% |
| Contains less Sat. FatSaturated fat | -87.1% |
