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Pumpkin seeds vs. Focaccia — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and focaccia?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, and potassium, yet focaccia is richer in vitamin B1, folate, vitamin B3, and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 82% higher.
  • Pumpkin seeds have 13 times more magnesium than focaccia. Pumpkin seeds have 262mg of magnesium, while focaccia has 20mg.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Focaccia, Italian flatbread, plain types in this comparison.

Infographic

Pumpkin seeds vs Focaccia 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 14% 11% 10% 119% 30% 36% 55% 73% 47% 87%
Contains more MagnesiumMagnesium +1210%
Contains more CalciumCalcium +57.1%
Contains more PotassiumPotassium +706.1%
Contains more CopperCopper +658.2%
Contains more ZincZinc +674.4%
Contains less SodiumSodium -96.8%
Contains more ManganeseManganese +36.3%
Contains more PhosphorusPhosphorus +39.1%
~equal in Iron ~3.16mg

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% 0% 28% 0% 118% 69% 69% 39% 26% 0% 14% 104% 1.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1282.4%
Contains more Vitamin B2Vitamin B2 +478.8%
Contains more Vitamin B3Vitamin B3 +1183.2%
Contains more Vitamin B5Vitamin B5 +1051.8%
Contains more Vitamin B6Vitamin B6 +205.4%
Contains more FolateFolate +1433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 8% 36% 46%
Protein: 8.77 g
Fats: 7.89 g
Carbs: 35.82 g
Water: 45.91 g
Other: 1.61 g
Contains more ProteinProtein +111.5%
Contains more FatsFats +145.9%
Contains more CarbsCarbs +50.1%
Contains more OtherOther +136%
Contains more WaterWater +920.2%

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
12% 75% 13%
Saturated fat: Sat. Fat 0.877 g
Monounsaturated fat: Mono. Fat 5.67 g
Polyunsaturated fat: Poly. Fat 0.994 g
Contains more Poly. FatPolyunsaturated fat +789.7%
Contains less Sat. FatSaturated fat -76.1%
~equal in Monounsaturated fat ~5.67g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Focaccia
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Focaccia DV% diff.
Zinc 10.3mg 1.33mg 82%
Copper 0.69mg 0.091mg 67%
Fiber 18.4g 1.8g 66%
Magnesium 262mg 20mg 58%
Polyunsaturated fat 8.844g 0.994g 52%
Vitamin B1 0.034mg 0.47mg 36%
Folate 9µg 138µg 32%
Selenium 15.9µg 29%
Potassium 919mg 114mg 24%
Sodium 18mg 561mg 24%
Vitamin B3 0.286mg 3.67mg 21%
Protein 18.55g 8.77g 20%
Vitamin B2 0.052mg 0.301mg 19%
Fats 19.4g 7.89g 18%
Saturated fat 3.67g 0.877g 13%
Vitamin B5 0.056mg 0.645mg 12%
Calories 446kcal 249kcal 10%
Vitamin E 1.42mg 9%
Manganese 0.496mg 0.364mg 6%
Vitamin B6 0.037mg 0.113mg 6%
Carbs 53.75g 35.82g 6%
Phosphorus 92mg 128mg 5%
Vitamin K 5.7µg 5%
Iron 3.31mg 3.16mg 2%
Calcium 55mg 35mg 2%
Monounsaturated fat 6.032g 5.67g 1%
Choline 2.9mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 34.02g N/A
Sugar 1.75g N/A
Vitamin A 3µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Focaccia
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
36%
Focaccia
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
48%
Focaccia

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.75g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 543mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Focaccia
Focaccia is lower in Saturated fat (difference - 2.793g)
Which food is lower in glycemic index?
Focaccia
Focaccia is lower in glycemic index (difference - 63)
Which food is cheaper?
Focaccia
Focaccia is cheaper (difference - $2.2)
Which food is richer in vitamins?
Focaccia
Focaccia is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Focaccia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167945/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.