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  6. Pumpkin seeds vs. Cream pie

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

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Summary of differences between pumpkin seeds and cream pie

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese, while cream pie has more vitamin B2.
  • Pumpkin seeds cover your daily need for zinc, 90% more than cream pie.
  • Pumpkin seeds contain 23 times more fiber than cream pie. While pumpkin seeds contain 18.4g of fiber, cream pie contains only 0.8g.
  • The amount of saturated fat in pumpkin seeds 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

Pumpkin seeds vs Cream pie 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 14% 20% 14% 56% 39% 12% 34% 35% 21% 33%
Contains more MagnesiumMagnesium +1278.9%
Contains more PotassiumPotassium +470.8%
Contains more IronIron +122.1%
Contains more CopperCopper +484.7%
Contains more ZincZinc +2240.9%
Contains more PhosphorusPhosphorus +16.5%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +208.1%
Contains more CalciumCalcium +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.
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% 15% 22% 1.5% 22% 32% 11% 14% 4.6% 15% 24% 14% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +85%
Contains more Vitamin AVitamin A +1433.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +155.9%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B5Vitamin B5 +314.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +111.1%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cream pie DV% diff.
Zinc 10.3mg 0.44mg 90%
Fiber 18.4g 0.8g 70%
Copper 0.69mg 0.118mg 64%
Magnesium 262mg 19mg 58%
Polyunsaturated fat 8.844g 1.149g 51%
Saturated fat 3.67g 12.449g 40%
Protein 18.55g 4.15g 29%
Iron 3.31mg 1.49mg 23%
Potassium 919mg 161mg 22%
Manganese 0.496mg 0.161mg 15%
Sodium 18mg 266mg 11%
Selenium 6µg 11%
Vitamin K 9.5µg 8%
Vitamin B2 0.052mg 0.14mg 7%
Vitamin E 1.09mg 7%
Vitamin B12 0µg 0.12µg 5%
Carbs 53.75g 38.44g 5%
Fats 19.4g 22.41g 5%
Vitamin A 3µg 46µg 5%
Calories 446kcal 353kcal 5%
Vitamin B5 0.056mg 0.232mg 4%
Vitamin B1 0.034mg 0.087mg 4%
Cholesterol 0mg 12mg 4%
Monounsaturated fat 6.032g 7.336g 3%
Choline 17.9mg 3%
Folate 9µg 19µg 3%
Phosphorus 92mg 79mg 2%
Vitamin B3 0.286mg 0.605mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin B6 0.037mg 0.02mg 1%
Calcium 55mg 66mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 37.64g N/A
Vitamin D 0IU 3IU 0%
Sugar 27.39g N/A
Trans fat 2.49g 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 - EPA 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
4% 22% 38% 34%
Protein: 4.15 g
Fats: 22.41 g
Carbs: 38.44 g
Water: 33.92 g
Other: 1.08 g
Contains more ProteinProtein +347%
Contains more CarbsCarbs +39.8%
Contains more OtherOther +251.9%
Contains more FatsFats +15.5%
Contains more WaterWater +653.8%

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
59% 35% 5%
Saturated fat: Sat. Fat 12.449 g
Monounsaturated fat: Mono. Fat 7.336 g
Polyunsaturated fat: Poly. Fat 1.149 g
Contains less Sat. FatSaturated fat -70.5%
Contains more Poly. FatPolyunsaturated fat +669.7%
Contains more Mono. FatMonounsaturated fat +21.6%

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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. Cream pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175014/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.