Pumpkin seed vs. Crouton — In-Depth Nutrition Comparison
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A recap on differences between Pumpkin seed and Crouton
- Pumpkin seed has more Zinc, Copper, Magnesium, Fiber, and Potassium, however, Crouton is higher in Vitamin B1, Vitamin B3, Folate, and Vitamin B2.
- Pumpkin seed covers your daily Zinc needs 86% more than Crouton.
- Crouton contains 8 times less Magnesium than Pumpkin seed. Pumpkin seed contains 262mg of Magnesium, while Crouton contains 31mg.
- Pumpkin seed has 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
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Magnesium
+745.2%
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Potassium
+641.1%
Contains
less
Sodium
-97.4%
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Zinc
+1057.3%
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Copper
+323.3%
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Calcium
+38.2%
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Iron
+23.3%
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Phosphorus
+25%
Equal in Manganese - 0.5
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Magnesium
+745.2%
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Potassium
+641.1%
Contains
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Sodium
-97.4%
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Zinc
+1057.3%
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Copper
+323.3%
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Calcium
+38.2%
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Iron
+23.3%
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Phosphorus
+25%
Equal in Manganese - 0.5
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
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B6
+42.3%
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Vitamin B1
+1732.4%
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Vitamin B2
+423.1%
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Vitamin B3
+1801.7%
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Vitamin B5
+666.1%
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Folate
+1366.7%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B6
+42.3%
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Vitamin B1
+1732.4%
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Vitamin B2
+423.1%
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Vitamin B3
+1801.7%
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Vitamin B5
+666.1%
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Folate
+1366.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+55.9%
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Fats
+193.9%
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Other
+52%
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Carbs
+36.7%
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Water
+22.2%
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
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Protein
+55.9%
Contains
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Fats
+193.9%
Contains
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Other
+52%
Contains
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Carbs
+36.7%
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Water
+22.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+97.2%
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Polyunsaturated fat
+594.7%
Contains
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Saturated Fat
-58.9%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
1.51 g
Monounsaturated Fat:
3.059 g
Polyunsaturated fat:
1.273 g
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Monounsaturated Fat
+97.2%
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Polyunsaturated fat
+594.7%
Contains
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Saturated Fat
-58.9%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 68.4g |
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| Protein | 18.55g | 11.9g |
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| Fats | 19.4g | 6.6g |
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| Carbs | 53.75g | 73.5g |
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| Calories | 446kcal | 407kcal |
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| Fiber | 18.4g | 5.1g |
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| Calcium | 55mg | 76mg |
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| Iron | 3.31mg | 4.08mg |
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| Magnesium | 262mg | 31mg |
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| Phosphorus | 92mg | 115mg |
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| Potassium | 919mg | 124mg |
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| Sodium | 18mg | 698mg |
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| Zinc | 10.3mg | 0.89mg |
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| Copper | 0.69mg | 0.163mg |
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| Manganese | 0.496mg | 0.5mg |
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| Selenium | 37.5µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.623mg |
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| Vitamin B2 | 0.052mg | 0.272mg |
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| Vitamin B3 | 0.286mg | 5.439mg |
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| Vitamin B5 | 0.056mg | 0.429mg |
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| Vitamin B6 | 0.037mg | 0.026mg |
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| Folate | 9µg | 132µg |
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| Tryptophan | 0.326mg | 0.14mg |
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| Threonine | 0.683mg | 0.337mg |
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| Isoleucine | 0.956mg | 0.456mg |
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| Leucine | 1.572mg | 0.832mg |
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| Lysine | 1.386mg | 0.278mg |
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| Methionine | 0.417mg | 0.211mg |
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| Phenylalanine | 0.924mg | 0.586mg |
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| Valine | 1.491mg | 0.514mg |
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| Histidine | 0.515mg | 0.255mg |
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| Saturated Fat | 3.67g | 1.51g |
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| Monounsaturated Fat | 6.032g | 3.059g |
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| Polyunsaturated fat | 8.844g | 1.273g |
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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%
38%
Minerals Daily Need Coverage Score
103%
70%
Comparison summary
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 680mg)
Which food is lower in Saturated Fat?
Crouton is lower in Saturated Fat (difference - 2.16g)
Which food is lower in glycemic index?
Crouton is lower in glycemic index (difference - 72)
Which food is cheaper?
Crouton is cheaper (difference - $0.7)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.