Pumpkin seed vs. Croissant — In-Depth Nutrition Comparison
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Important differences between Pumpkin seed and Croissant
- Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, and Potassium, however, Croissant has more Vitamin B1, Vitamin A RAE, and Folate.
- Pumpkin seed's daily need coverage for Zinc is 87% more.
- Pumpkin seed has 16 times more Magnesium than Croissant. Pumpkin seed has 262mg of Magnesium, while Croissant has 16mg.
- Pumpkin seed is 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
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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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Calcium
+48.6%
Contains
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Iron
+63.1%
Contains
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Magnesium
+1537.5%
Contains
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Potassium
+678.8%
Contains
less
Sodium
-96.1%
Contains
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Zinc
+1273.3%
Contains
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Copper
+762.5%
Contains
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Manganese
+50.3%
Contains
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Phosphorus
+14.1%
Contains
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Calcium
+48.6%
Contains
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Iron
+63.1%
Contains
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Magnesium
+1537.5%
Contains
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Potassium
+678.8%
Contains
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Sodium
-96.1%
Contains
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Zinc
+1273.3%
Contains
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Copper
+762.5%
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Manganese
+50.3%
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Phosphorus
+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.
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Contains
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Vitamin C
+50%
Contains
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Vitamin A
+1100%
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Vitamin B1
+1041.2%
Contains
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Vitamin B2
+363.5%
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Vitamin B3
+665%
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Vitamin B5
+1437.5%
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Vitamin B6
+56.8%
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Folate
+877.8%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin C
+50%
Contains
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Vitamin A
+1100%
Contains
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Vitamin B1
+1041.2%
Contains
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Vitamin B2
+363.5%
Contains
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Vitamin B3
+665%
Contains
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Vitamin B5
+1437.5%
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Vitamin B6
+56.8%
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Folate
+877.8%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+126.2%
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Carbs
+17.4%
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Other
+111.1%
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Water
+415.6%
Equal in Fats - 21
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
8.2 g
Fats:
21 g
Carbs:
45.8 g
Water:
23.2 g
Other:
1.8 g
Contains
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Protein
+126.2%
Contains
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Carbs
+17.4%
Contains
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Other
+111.1%
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Water
+415.6%
Equal in Fats - 21
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-68.5%
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Polyunsaturated fat
+708.4%
Equal in Monounsaturated Fat - 5.525
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
11.659 g
Monounsaturated Fat:
5.525 g
Polyunsaturated fat:
1.094 g
Contains
less
Saturated Fat
-68.5%
Contains
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Polyunsaturated fat
+708.4%
Equal in Monounsaturated Fat - 5.525
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 | 43.2g |
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| Protein | 18.55g | 8.2g |
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| Fats | 19.4g | 21g |
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| Carbs | 53.75g | 45.8g |
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| Calories | 446kcal | 406kcal |
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| Sugar | 11.26g |
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| Fiber | 18.4g | 2.6g |
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| Calcium | 55mg | 37mg |
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| Iron | 3.31mg | 2.03mg |
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| Magnesium | 262mg | 16mg |
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| Phosphorus | 92mg | 105mg |
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| Potassium | 919mg | 118mg |
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| Sodium | 18mg | 467mg |
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| Zinc | 10.3mg | 0.75mg |
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| Copper | 0.69mg | 0.08mg |
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| Manganese | 0.496mg | 0.33mg |
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| Selenium | 22.7µg |
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| Vitamin A | 62IU | 744IU |
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| Vitamin A RAE | 3µg | 206µg |
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| Vitamin E | 0.84mg |
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| Vitamin C | 0.3mg | 0.2mg |
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| Vitamin B1 | 0.034mg | 0.388mg |
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| Vitamin B2 | 0.052mg | 0.241mg |
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| Vitamin B3 | 0.286mg | 2.188mg |
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| Vitamin B5 | 0.056mg | 0.861mg |
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| Vitamin B6 | 0.037mg | 0.058mg |
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| Folate | 9µg | 88µg |
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| Vitamin B12 | 0µg | 0.16µg |
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| Vitamin K | 1.8µg |
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| Tryptophan | 0.326mg | 0.099mg |
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| Threonine | 0.683mg | 0.284mg |
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| Isoleucine | 0.956mg | 0.365mg |
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| Leucine | 1.572mg | 0.623mg |
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| Lysine | 1.386mg | 0.329mg |
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| Methionine | 0.417mg | 0.175mg |
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| Phenylalanine | 0.924mg | 0.416mg |
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| Valine | 1.491mg | 0.41mg |
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| Histidine | 0.515mg | 0.187mg |
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| Cholesterol | 0mg | 67mg |
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| Saturated Fat | 3.67g | 11.659g |
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| Omega-3 - DHA | 0.002g |
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| Omega-3 - EPA | 0.003g |
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| Monounsaturated Fat | 6.032g | 5.525g |
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| Polyunsaturated fat | 8.844g | 1.094g |
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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%
34%
Minerals Daily Need Coverage Score
103%
43%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 11.26g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 449mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 67mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 7.989g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Croissant is lower in glycemic index (difference - 56)
Which food is cheaper?
Croissant is cheaper (difference - $2.2)
Which food is richer in vitamins?
Croissant is relatively richer in vitamins