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  6. Pumpkin seeds vs. Crème caramel

Pumpkin seeds vs. Crème caramel — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and crème caramel?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese, yet crème caramel is higher in vitamin B12 and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 89% more.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Desserts, flan, caramel custard, prepared-from-recipe types in this article.

Infographic

Pumpkin seeds vs Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +2811.1%
Contains more PotassiumPotassium +678.8%
Contains more IronIron +771.1%
Contains more CopperCopper +2364.3%
Contains more ZincZinc +2091.5%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +4860%
Contains more CalciumCalcium +50.9%
~equal in Phosphorus ~96mg

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% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +248.8%
Contains more Vitamin AVitamin A +1433.3%
Contains more Vitamin B2Vitamin B2 +303.8%
Contains more Vitamin B5Vitamin B5 +817.9%
Contains more Vitamin B6Vitamin B6 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.032mg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Crème caramel DV% diff.
Zinc 10.3mg 0.47mg 89%
Copper 0.69mg 0.028mg 74%
Fiber 18.4g 0g 74%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.392g 56%
Iron 3.31mg 0.38mg 37%
Cholesterol 0mg 90mg 30%
Protein 18.55g 4.53g 28%
Fats 19.4g 4.03g 24%
Potassium 919mg 118mg 24%
Manganese 0.496mg 0.01mg 21%
Selenium 8.7µg 16%
Vitamin B12 0µg 0.36µg 15%
Calories 446kcal 145kcal 15%
Monounsaturated fat 6.032g 1.266g 12%
Vitamin B2 0.052mg 0.21mg 12%
Carbs 53.75g 22.78g 10%
Saturated fat 3.67g 1.799g 9%
Vitamin B5 0.056mg 0.514mg 9%
Vitamin A 3µg 46µg 5%
Calcium 55mg 83mg 3%
Sodium 18mg 53mg 2%
Vitamin E 0.23mg 2%
Phosphorus 92mg 96mg 1%
Vitamin B3 0.286mg 0.082mg 1%
Vitamin B6 0.037mg 0.044mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 22.78g N/A
Sugar 23.15g N/A
Vitamin B1 0.034mg 0.032mg 0%
Vitamin K 0.2µg 0%
Folate 9µg 9µg 0%
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
Omega-3 - DHA 0.007g 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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more ProteinProtein +309.5%
Contains more FatsFats +381.4%
Contains more CarbsCarbs +136%
Contains more OtherOther +523%
Contains more WaterWater +1412.2%

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains more Mono. FatMonounsaturated fat +376.5%
Contains more Poly. FatPolyunsaturated fat +2156.1%
Contains less Sat. FatSaturated fat -51%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.