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Pumpkin seeds vs. Gingerbread — In-Depth Nutrition Comparison

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How are pumpkin seeds and gingerbread different?

  • Pumpkin seeds are higher in zinc, copper, magnesium, and potassium; however, gingerbread is richer in vitamin B1, vitamin B6, vitamin B3, and vitamin B2.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.
  • Pumpkin seeds contain 4 times more magnesium than gingerbread. While pumpkin seeds contain 262mg of magnesium, gingerbread contains only 70mg.
  • Pumpkin seeds have less sodium.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cake, gingerbread, prepared from recipe are the varieties used in this article.

Infographic

Pumpkin seeds vs Gingerbread 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 50% 21% 39% 108% 65% 11% 23% 43% 89% 89%
Contains more MagnesiumMagnesium +274.3%
Contains more PotassiumPotassium +109.3%
Contains more IronIron +14.9%
Contains more CopperCopper +253.8%
Contains more ZincZinc +2541%
Contains more PhosphorusPhosphorus +70.4%
Contains less SodiumSodium -94.5%
Contains more CalciumCalcium +29.1%
Contains more ManganeseManganese +37.7%

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% 4.7% 0% 0% 48% 37% 33% 23% 44% 7.5% 0% 25% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B3Vitamin B3 +507.7%
Contains more Vitamin B5Vitamin B5 +569.6%
Contains more Vitamin B6Vitamin B6 +413.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +266.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
4% 16% 49% 28% 3%
Protein: 3.9 g
Fats: 16.4 g
Carbs: 49.2 g
Water: 28 g
Other: 2.5 g
Contains more ProteinProtein +375.6%
Contains more FatsFats +18.3%
Contains more OtherOther +52%
Contains more WaterWater +522.2%
~equal in Carbs ~49.2g

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
27% 46% 27%
Saturated fat: Sat. Fat 4.122 g
Monounsaturated fat: Mono. Fat 7.124 g
Polyunsaturated fat: Poly. Fat 4.216 g
Contains less Sat. FatSaturated fat -11%
Contains more Poly. FatPolyunsaturated fat +109.8%
Contains more Mono. FatMonounsaturated fat +18.1%

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 Gingerbread
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Gingerbread DV% diff.
Zinc 10.3mg 0.39mg 90%
Fiber 18.4g 74%
Copper 0.69mg 0.195mg 55%
Magnesium 262mg 70mg 46%
Polyunsaturated fat 8.844g 4.216g 31%
Selenium 16.3µg 30%
Protein 18.55g 3.9g 29%
Potassium 919mg 439mg 14%
Sodium 18mg 327mg 13%
Vitamin B1 0.034mg 0.19mg 13%
Vitamin B6 0.037mg 0.19mg 12%
Cholesterol 0mg 32mg 11%
Vitamin B3 0.286mg 1.738mg 9%
Vitamin B2 0.052mg 0.162mg 8%
Manganese 0.496mg 0.683mg 8%
Vitamin B5 0.056mg 0.375mg 6%
Folate 9µg 33µg 6%
Calories 446kcal 356kcal 5%
Fats 19.4g 16.4g 5%
Iron 3.31mg 2.88mg 5%
Phosphorus 92mg 54mg 5%
Vitamin B12 0µg 0.06µg 3%
Monounsaturated fat 6.032g 7.124g 3%
Saturated fat 3.67g 4.122g 2%
Calcium 55mg 71mg 2%
Carbs 53.75g 49.2g 2%
Vitamin A 3µg 14µg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 49.2g N/A
Tryptophan 0.326mg 0.047mg 0%
Threonine 0.683mg 0.124mg 0%
Isoleucine 0.956mg 0.151mg 0%
Leucine 1.572mg 0.279mg 0%
Lysine 1.386mg 0.131mg 0%
Methionine 0.417mg 0.08mg 0%
Phenylalanine 0.924mg 0.195mg 0%
Valine 1.491mg 0.173mg 0%
Histidine 0.515mg 0.087mg 0%
Omega-3 - DHA 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Gingerbread
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
17%
Gingerbread
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
54%
Gingerbread

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 32mg)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 309mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.452g)
Which food is lower in glycemic index?
Gingerbread
Gingerbread is lower in glycemic index (difference - 86)
Which food is cheaper?
Gingerbread
Gingerbread is cheaper (difference - $2.2)
Which food is richer in vitamins?
Gingerbread
Gingerbread is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Gingerbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172702/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.