Pumpkin seed vs. Cream pie — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin seed and Cream pie
- Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, Potassium, and Manganese, while Cream pie has more Vitamin B2.
- Pumpkin seed covers your daily need of Zinc 90% more than Cream pie.
- Pumpkin seed contains 23 times more Fiber than Cream pie. While Pumpkin seed contains 18.4g of Fiber, Cream pie contains only 0.8g.
- The amount of Saturated Fat in Pumpkin seed is lower.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pie, chocolate creme, commercially prepared.
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
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Iron
+122.1%
Contains
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Magnesium
+1278.9%
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Phosphorus
+16.5%
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Potassium
+470.8%
Contains
less
Sodium
-93.2%
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Zinc
+2240.9%
Contains
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Copper
+484.7%
Contains
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Manganese
+208.1%
Contains
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Calcium
+20%
Contains
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Iron
+122.1%
Contains
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Magnesium
+1278.9%
Contains
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Phosphorus
+16.5%
Contains
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Potassium
+470.8%
Contains
less
Sodium
-93.2%
Contains
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Zinc
+2240.9%
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Copper
+484.7%
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Manganese
+208.1%
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Calcium
+20%
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.
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Contains
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Vitamin C
+∞%
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Vitamin B6
+85%
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Vitamin A
+167.7%
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Vitamin D
+∞%
Contains
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Vitamin B1
+155.9%
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Vitamin B2
+169.2%
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Vitamin B3
+111.5%
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Vitamin B5
+314.3%
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Folate
+111.1%
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Vitamin B12
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B6
+85%
Contains
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Vitamin A
+167.7%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+155.9%
Contains
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Vitamin B2
+169.2%
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Vitamin B3
+111.5%
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Vitamin B5
+314.3%
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Folate
+111.1%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+347%
Contains
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Carbs
+39.8%
Contains
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Other
+251.9%
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Fats
+15.5%
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Water
+653.8%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
4.15 g
Fats:
22.41 g
Carbs:
38.44 g
Water:
33.92 g
Other:
1.08 g
Contains
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Protein
+347%
Contains
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Carbs
+39.8%
Contains
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Other
+251.9%
Contains
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Fats
+15.5%
Contains
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Water
+653.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-70.5%
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Polyunsaturated fat
+669.7%
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Monounsaturated Fat
+21.6%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
12.449 g
Monounsaturated Fat:
7.336 g
Polyunsaturated fat:
1.149 g
Contains
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Saturated Fat
-70.5%
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Polyunsaturated fat
+669.7%
Contains
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Monounsaturated Fat
+21.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 37.64g |
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| Protein | 18.55g | 4.15g |
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| Fats | 19.4g | 22.41g |
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| Carbs | 53.75g | 38.44g |
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| Calories | 446kcal | 353kcal |
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| Sugar | 27.39g |
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| Fiber | 18.4g | 0.8g |
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| Calcium | 55mg | 66mg |
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| Iron | 3.31mg | 1.49mg |
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| Magnesium | 262mg | 19mg |
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| Phosphorus | 92mg | 79mg |
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| Potassium | 919mg | 161mg |
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| Sodium | 18mg | 266mg |
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| Zinc | 10.3mg | 0.44mg |
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| Copper | 0.69mg | 0.118mg |
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| Manganese | 0.496mg | 0.161mg |
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| Selenium | 6µg |
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| Vitamin A | 62IU | 166IU |
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| Vitamin A RAE | 3µg | 46µg |
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| Vitamin E | 1.09mg |
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| Vitamin D | 0IU | 3IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.087mg |
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| Vitamin B2 | 0.052mg | 0.14mg |
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| Vitamin B3 | 0.286mg | 0.605mg |
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| Vitamin B5 | 0.056mg | 0.232mg |
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| Vitamin B6 | 0.037mg | 0.02mg |
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| Folate | 9µg | 19µg |
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| Vitamin B12 | 0µg | 0.12µg |
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| Vitamin K | 9.5µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Cholesterol | 0mg | 12mg |
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| Trans Fat | 2.49g |
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| Saturated Fat | 3.67g | 12.449g |
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| Omega-3 - EPA | 0.001g |
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| Monounsaturated Fat | 6.032g | 7.336g |
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| Polyunsaturated fat | 8.844g | 1.149g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
14%
Minerals Daily Need Coverage Score
103%
28%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 27.39g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 248mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 12mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 8.779g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Cream pie is lower in glycemic index (difference - 0)
Which food is cheaper?
Cream pie is cheaper (difference - $2.2)
Which food is richer in vitamins?
Cream pie is relatively richer in vitamins