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  6. Pumpkin seeds vs. Croissant

Pumpkin seeds vs. Croissant — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and croissant

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, and potassium; however, croissant has more vitamin B1 and folate.
  • Pumpkin seeds' daily need coverage for zinc is 87% more.
  • Pumpkin seeds have 16 times more magnesium than croissant. Pumpkin seeds have 262mg of magnesium, while croissant has 16mg.
  • Pumpkin seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Croissants, butter.

Infographic

Pumpkin seeds vs Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +1537.5%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +678.8%
Contains more IronIron +63.1%
Contains more CopperCopper +762.5%
Contains more ZincZinc +1273.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +50.3%
Contains more PhosphorusPhosphorus +14.1%

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.
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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +6766.7%
Contains more Vitamin B1Vitamin B1 +1041.2%
Contains more Vitamin B2Vitamin B2 +363.5%
Contains more Vitamin B3Vitamin B3 +665%
Contains more Vitamin B5Vitamin B5 +1437.5%
Contains more Vitamin B6Vitamin B6 +56.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +877.8%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Croissant DV% diff.
Zinc 10.3mg 0.75mg 87%
Copper 0.69mg 0.08mg 68%
Fiber 18.4g 2.6g 63%
Magnesium 262mg 16mg 59%
Polyunsaturated fat 8.844g 1.094g 52%
Selenium 22.7µg 41%
Saturated fat 3.67g 11.659g 36%
Vitamin B1 0.034mg 0.388mg 30%
Potassium 919mg 118mg 24%
Vitamin A 3µg 206µg 23%
Cholesterol 0mg 67mg 22%
Protein 18.55g 8.2g 21%
Sodium 18mg 467mg 20%
Folate 9µg 88µg 20%
Iron 3.31mg 2.03mg 16%
Vitamin B5 0.056mg 0.861mg 16%
Vitamin B2 0.052mg 0.241mg 15%
Vitamin B3 0.286mg 2.188mg 12%
Vitamin B12 0µg 0.16µg 7%
Manganese 0.496mg 0.33mg 7%
Choline 38.8mg 7%
Vitamin E 0.84mg 6%
Carbs 53.75g 45.8g 3%
Vitamin K 1.8µg 2%
Calories 446kcal 406kcal 2%
Vitamin B6 0.037mg 0.058mg 2%
Phosphorus 92mg 105mg 2%
Calcium 55mg 37mg 2%
Fats 19.4g 21g 2%
Monounsaturated fat 6.032g 5.525g 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 43.2g N/A
Sugar 11.26g N/A
Tryptophan 0.326mg 0.099mg 0%
Threonine 0.683mg 0.284mg 0%
Isoleucine 0.956mg 0.365mg 0%
Leucine 1.572mg 0.623mg 0%
Lysine 1.386mg 0.329mg 0%
Methionine 0.417mg 0.175mg 0%
Phenylalanine 0.924mg 0.416mg 0%
Valine 1.491mg 0.41mg 0%
Histidine 0.515mg 0.187mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g 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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more ProteinProtein +126.2%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +111.1%
Contains more WaterWater +415.6%
~equal in Fats ~21g

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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -68.5%
Contains more Poly. FatPolyunsaturated fat +708.4%
~equal in Monounsaturated fat ~5.525g

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.