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  6. Pumpkin seeds vs. Focaccia

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
Infographic link

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

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%

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

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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. 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.