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  6. Pumpkin seeds vs. French toast

Pumpkin seeds vs. French toast — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and french toast

  • Pumpkin seeds have more zinc, copper, magnesium, potassium, iron, and manganese; however, french toast has more vitamin B2 and vitamin B1.
  • Pumpkin seeds' daily need coverage for zinc is 88% more.
  • Pumpkin seeds have 15 times more magnesium than french toast. Pumpkin seeds have 262mg of magnesium, while french toast has 17mg.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and French toast, prepared from recipe, made with low fat (2%) milk.

Infographic

Pumpkin seeds vs French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +1441.2%
Contains more PotassiumPotassium +585.8%
Contains more IronIron +98.2%
Contains more CopperCopper +1089.7%
Contains more ZincZinc +1437.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +163.8%
Contains more CalciumCalcium +81.8%
Contains more PhosphorusPhosphorus +27.2%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin AVitamin A +4033.3%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +517.3%
Contains more Vitamin B3Vitamin B3 +469.2%
Contains more Vitamin B5Vitamin B5 +880.4%
Contains more Vitamin B6Vitamin B6 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0.3mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds French toast DV% diff.
Zinc 10.3mg 0.67mg 88%
Fiber 18.4g 74%
Copper 0.69mg 0.058mg 70%
Magnesium 262mg 17mg 58%
Polyunsaturated fat 8.844g 2.594g 42%
Cholesterol 0mg 116mg 39%
Selenium 20.1µg 37%
Potassium 919mg 134mg 23%
Protein 18.55g 7.7g 22%
Vitamin B2 0.052mg 0.321mg 21%
Iron 3.31mg 1.67mg 21%
Sodium 18mg 479mg 20%
Vitamin B1 0.034mg 0.204mg 14%
Manganese 0.496mg 0.188mg 13%
Vitamin B12 0µg 0.31µg 13%
Fats 19.4g 10.8g 13%
Vitamin A 3µg 124µg 13%
Calories 446kcal 229kcal 11%
Carbs 53.75g 25g 10%
Vitamin B5 0.056mg 0.549mg 10%
Folate 9µg 43µg 9%
Vitamin B3 0.286mg 1.628mg 8%
Calcium 55mg 100mg 5%
Phosphorus 92mg 117mg 4%
Saturated fat 3.67g 2.723g 4%
Monounsaturated fat 6.032g 4.524g 4%
Vitamin B6 0.037mg 0.074mg 3%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 35.35g 25g N/A
Tryptophan 0.326mg 0.094mg 0%
Threonine 0.683mg 0.305mg 0%
Isoleucine 0.956mg 0.375mg 0%
Leucine 1.572mg 0.621mg 0%
Lysine 1.386mg 0.413mg 0%
Methionine 0.417mg 0.188mg 0%
Phenylalanine 0.924mg 0.389mg 0%
Valine 1.491mg 0.419mg 0%
Histidine 0.515mg 0.179mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.01g 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% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more ProteinProtein +140.9%
Contains more FatsFats +79.6%
Contains more CarbsCarbs +115%
Contains more OtherOther +111.1%
Contains more WaterWater +1115.6%

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
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains more Mono. FatMonounsaturated fat +33.3%
Contains more Poly. FatPolyunsaturated fat +240.9%
Contains less Sat. FatSaturated fat -25.8%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.