Pumpkin seeds vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and crouton
- Pumpkin seeds have more zinc, copper, magnesium, fiber, and potassium; however, crouton is higher in vitamin B1, vitamin B3, folate, and vitamin B2.
- Pumpkin seeds cover your daily zinc needs 86% more than crouton.
- Crouton contains 8 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while crouton contains 31mg.
- Pumpkin seeds have less sodium.
Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Croutons, plain.
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 | +745.2% |
| Contains more PotassiumPotassium | +641.1% |
| Contains more CopperCopper | +323.3% |
| Contains more ZincZinc | +1057.3% |
| Contains less SodiumSodium | -97.4% |
| Contains more CalciumCalcium | +38.2% |
| Contains more IronIron | +23.3% |
| Contains more PhosphorusPhosphorus | +25% |
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 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin B1Vitamin B1 | +1732.4% |
| Contains more Vitamin B2Vitamin B2 | +423.1% |
| Contains more Vitamin B3Vitamin B3 | +1801.7% |
| Contains more Vitamin B5Vitamin B5 | +666.1% |
| Contains more FolateFolate | +1366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.89mg | 86% |
| Selenium | 37.5µg | 68% | |
| Copper | 0.69mg | 0.163mg | 59% |
| Magnesium | 262mg | 31mg | 55% |
| Fiber | 18.4g | 5.1g | 53% |
| Polyunsaturated fat | 8.844g | 1.273g | 50% |
| Vitamin B1 | 0.034mg | 0.623mg | 49% |
| Vitamin B3 | 0.286mg | 5.439mg | 32% |
| Folate | 9µg | 132µg | 31% |
| Sodium | 18mg | 698mg | 30% |
| Potassium | 919mg | 124mg | 23% |
| Fats | 19.4g | 6.6g | 20% |
| Vitamin B2 | 0.052mg | 0.272mg | 17% |
| Protein | 18.55g | 11.9g | 13% |
| Saturated fat | 3.67g | 1.51g | 10% |
| Iron | 3.31mg | 4.08mg | 10% |
| Carbs | 53.75g | 73.5g | 7% |
| Monounsaturated fat | 6.032g | 3.059g | 7% |
| Vitamin B5 | 0.056mg | 0.429mg | 7% |
| Phosphorus | 92mg | 115mg | 3% |
| Calories | 446kcal | 407kcal | 2% |
| Calcium | 55mg | 76mg | 2% |
| Vitamin B6 | 0.037mg | 0.026mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 68.4g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Manganese | 0.496mg | 0.5mg | 0% |
| Tryptophan | 0.326mg | 0.14mg | 0% |
| Threonine | 0.683mg | 0.337mg | 0% |
| Isoleucine | 0.956mg | 0.456mg | 0% |
| Leucine | 1.572mg | 0.832mg | 0% |
| Lysine | 1.386mg | 0.278mg | 0% |
| Methionine | 0.417mg | 0.211mg | 0% |
| Phenylalanine | 0.924mg | 0.586mg | 0% |
| Valine | 1.491mg | 0.514mg | 0% |
| Histidine | 0.515mg | 0.255mg | 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:
11.9 g
Fats:
6.6 g
Carbs:
73.5 g
Water:
5.5 g
Other:
2.5 g
| Contains more ProteinProtein | +55.9% |
| Contains more FatsFats | +193.9% |
| Contains more OtherOther | +52% |
| Contains more CarbsCarbs | +36.7% |
| Contains more WaterWater | +22.2% |
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
1.51 g
Monounsaturated fat:
Mono. Fat
3.059 g
Polyunsaturated fat:
Poly. Fat
1.273 g
| Contains more Mono. FatMonounsaturated fat | +97.2% |
| Contains more Poly. FatPolyunsaturated fat | +594.7% |
| Contains less Sat. FatSaturated fat | -58.9% |
