Pumpkin seeds vs. Graham cracker — In-Depth Nutrition Comparison
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What are the main differences between pumpkin seeds and graham cracker?
- Pumpkin seeds are richer in zinc, fiber, copper, magnesium, and potassium, yet graham cracker is richer in vitamin B3, manganese, folate, vitamin B2, and vitamin B1.
- Pumpkin seeds' daily need coverage for zinc is 85% higher.
- Pumpkin seeds have 7 times more magnesium than graham cracker. Pumpkin seeds have 262mg of magnesium, while graham cracker has 40mg.
We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.
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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.
| Contains more MagnesiumMagnesium | +555% |
| Contains more PotassiumPotassium | +440.6% |
| Contains more CopperCopper | +305.9% |
| Contains more ZincZinc | +972.9% |
| Contains less SodiumSodium | -96.1% |
| Contains more CalciumCalcium | +40% |
| Contains more IronIron | +14.2% |
| Contains more PhosphorusPhosphorus | +101.1% |
| Contains more ManganeseManganese | +105.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +679.4% |
| Contains more Vitamin B2Vitamin B2 | +509.6% |
| Contains more Vitamin B3Vitamin B3 | +1452.1% |
| Contains more Vitamin B5Vitamin B5 | +650% |
| Contains more Vitamin B6Vitamin B6 | +321.6% |
| Contains more FolateFolate | +911.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
6.69 g
Fats:
10.6 g
Carbs:
77.66 g
Water:
3.39 g
Other:
1.66 g
| Contains more ProteinProtein | +177.3% |
| Contains more FatsFats | +83% |
| Contains more WaterWater | +32.7% |
| Contains more OtherOther | +128.9% |
| Contains more CarbsCarbs | +44.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
1.633 g
Monounsaturated fat:
Mono. Fat
2.509 g
Polyunsaturated fat:
Poly. Fat
5.388 g
| Contains more Mono. FatMonounsaturated fat | +140.4% |
| Contains more Poly. FatPolyunsaturated fat | +64.1% |
| Contains less Sat. FatSaturated fat | -55.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.96mg | 85% |
| Fiber | 18.4g | 3.4g | 60% |
| Copper | 0.69mg | 0.17mg | 58% |
| Magnesium | 262mg | 40mg | 53% |
| Vitamin B3 | 0.286mg | 4.439mg | 26% |
| Protein | 18.55g | 6.69g | 24% |
| Manganese | 0.496mg | 1.019mg | 23% |
| Polyunsaturated fat | 8.844g | 5.388g | 23% |
| Potassium | 919mg | 170mg | 22% |
| Folate | 9µg | 91µg | 21% |
| Vitamin B2 | 0.052mg | 0.317mg | 20% |
| Sodium | 18mg | 459mg | 19% |
| Starch | 46.56g | 19% | |
| Vitamin B1 | 0.034mg | 0.265mg | 19% |
| Fats | 19.4g | 10.6g | 14% |
| Phosphorus | 92mg | 185mg | 13% |
| Vitamin K | 14.3µg | 12% | |
| Selenium | 6.3µg | 11% | |
| Vitamin E | 1.51mg | 10% | |
| Vitamin B6 | 0.037mg | 0.156mg | 9% |
| Monounsaturated fat | 6.032g | 2.509g | 9% |
| Saturated fat | 3.67g | 1.633g | 9% |
| Carbs | 53.75g | 77.66g | 8% |
| Vitamin B5 | 0.056mg | 0.42mg | 7% |
| Iron | 3.31mg | 3.78mg | 6% |
| Calcium | 55mg | 77mg | 2% |
| Choline | 5.9mg | 1% | |
| Fructose | 0.99g | 1% | |
| Calories | 446kcal | 430kcal | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 74.26g | N/A |
| Sugar | 24.85g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| 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% | |
| Omega-3 - ALA | 0.599g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.024g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 4.735g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
103%
60%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 441mg)
Which food is lower in Saturated fat?
Graham cracker is lower in Saturated fat (difference - 2.037g)
Which food is lower in glycemic index?
Graham cracker is lower in glycemic index (difference - 74)
Which food is cheaper?
Graham cracker is cheaper (difference - $2.2)
Which food is richer in vitamins?
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.