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  6. Pumpkin seeds vs. Danish pastry

Pumpkin seeds vs. Danish pastry — In-Depth Nutrition Comparison

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How are pumpkin seeds and danish pastry different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, potassium, and iron, while danish pastry is higher in vitamin B2 and vitamin B1.
  • Pumpkin seeds cover your daily need for zinc, 87% more than danish pastry.
  • Pumpkin seeds contain 18 times more fiber than danish pastry. Pumpkin seeds contain 18.4g of fiber, while danish pastry contains 1g.
  • Pumpkin seeds are lower in saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Danish pastry, cheese types were used in this article.

Infographic

Pumpkin seeds vs Danish pastry 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 11% 11% 8.6% 68% 30% 19% 46% 54% 46% 103%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +837.8%
Contains more IronIron +83.9%
Contains more CopperCopper +675.3%
Contains more ZincZinc +1371.4%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +41.3%
Contains more PhosphorusPhosphorus +17.4%

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 0.33% 12% 7% 0% 48% 60% 38% 18% 9.2% 25% 17% 45% 11%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +599.3%
Contains more Vitamin B5Vitamin B5 +442.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.04mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Danish pastry DV% diff.
Zinc 10.3mg 0.7mg 87%
Fiber 18.4g 1g 70%
Copper 0.69mg 0.089mg 67%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 2.575g 42%
Selenium 18.9µg 34%
Potassium 919mg 98mg 24%
Protein 18.55g 8g 21%
Iron 3.31mg 1.8mg 19%
Sodium 18mg 417mg 17%
Vitamin B2 0.052mg 0.26mg 16%
Saturated fat 3.67g 6.794g 14%
Folate 9µg 60µg 13%
Monounsaturated fat 6.032g 11.313g 13%
Vitamin B1 0.034mg 0.19mg 13%
Vitamin B3 0.286mg 2mg 11%
Cholesterol 0mg 23mg 8%
Vitamin B12 0µg 0.2µg 8%
Vitamin K 6.9µg 6%
Carbs 53.75g 37.2g 6%
Manganese 0.496mg 0.351mg 6%
Vitamin B5 0.056mg 0.304mg 5%
Choline 20.1mg 4%
Calories 446kcal 374kcal 4%
Vitamin A 3µg 35µg 4%
Fats 19.4g 21.9g 4%
Vitamin E 0.35mg 2%
Phosphorus 92mg 108mg 2%
Calcium 55mg 35mg 2%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 36.2g N/A
Vitamin D 0IU 2IU 0%
Sugar 6.95g N/A
Vitamin B6 0.037mg 0.04mg 0%
Tryptophan 0.326mg 0.089mg 0%
Threonine 0.683mg 0.293mg 0%
Isoleucine 0.956mg 0.371mg 0%
Leucine 1.572mg 0.644mg 0%
Lysine 1.386mg 0.43mg 0%
Methionine 0.417mg 0.174mg 0%
Phenylalanine 0.924mg 0.402mg 0%
Valine 1.491mg 0.412mg 0%
Histidine 0.515mg 0.205mg 0%
Omega-3 - DHA 0.001g 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% 22% 37% 31%
Protein: 8 g
Fats: 21.9 g
Carbs: 37.2 g
Water: 31.4 g
Other: 1.5 g
Contains more ProteinProtein +131.9%
Contains more CarbsCarbs +44.5%
Contains more OtherOther +153.3%
Contains more FatsFats +12.9%
Contains more WaterWater +597.8%

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
33% 55% 12%
Saturated fat: Sat. Fat 6.794 g
Monounsaturated fat: Mono. Fat 11.313 g
Polyunsaturated fat: Poly. Fat 2.575 g
Contains less Sat. FatSaturated fat -46%
Contains more Poly. FatPolyunsaturated fat +243.5%
Contains more Mono. FatMonounsaturated fat +87.5%

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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. Danish pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172754/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.