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  6. Pumpkin seeds vs. Marble cake

Pumpkin seeds vs. Marble cake — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and marble cake

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, iron, and manganese; however, marble cake is richer in phosphorus and vitamin B1.
  • Pumpkin seeds cover your daily zinc needs 90% more than marble cake.
  • Marble cake has 15 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while marble cake has 18mg.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cake, pudding-type, marble, dry mix.

Infographic

Pumpkin seeds vs Marble cake 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 13% 23% 11% 61% 45% 9.5% 118% 68% 18% 14%
Contains more MagnesiumMagnesium +1355.6%
Contains more PotassiumPotassium +647.2%
Contains more IronIron +104.3%
Contains more CopperCopper +411.1%
Contains more ZincZinc +2842.9%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +256.8%
Contains more CalciumCalcium +38.2%
Contains more PhosphorusPhosphorus +198.9%

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% 0.33% 17% 0% 45% 30% 29% 5.8% 5.8% 0% 7% 27% 2.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B6Vitamin B6 +48%
Contains more Vitamin B1Vitamin B1 +432.4%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +440.6%
Contains more Vitamin B5Vitamin B5 +71.4%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Marble cake DV% diff.
Zinc 10.3mg 0.35mg 90%
Fiber 18.4g 2.9g 62%
Copper 0.69mg 0.135mg 62%
Magnesium 262mg 18mg 58%
Polyunsaturated fat 8.844g 3.779g 34%
Protein 18.55g 3.4g 30%
Phosphorus 92mg 275mg 26%
Potassium 919mg 123mg 23%
Sodium 18mg 519mg 22%
Iron 3.31mg 1.62mg 21%
Manganese 0.496mg 0.139mg 16%
Vitamin B1 0.034mg 0.181mg 12%
Fats 19.4g 11.7g 12%
Carbs 53.75g 79.5g 9%
Vitamin B3 0.286mg 1.546mg 8%
Folate 9µg 36µg 7%
Saturated fat 3.67g 2.45g 6%
Vitamin E 0.85mg 6%
Vitamin B2 0.052mg 0.13mg 6%
Selenium 2.6µg 5%
Monounsaturated fat 6.032g 4.75g 3%
Vitamin K 2.8µg 2%
Calories 446kcal 416kcal 2%
Caffeine 7mg 2%
Calcium 55mg 76mg 2%
Vitamin B6 0.037mg 0.025mg 1%
Vitamin B5 0.056mg 0.096mg 1%
Choline 4.5mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 76.6g N/A
Sugar 35.71g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.049mg 0%
Threonine 0.683mg 0.105mg 0%
Isoleucine 0.956mg 0.127mg 0%
Leucine 1.572mg 0.22mg 0%
Lysine 1.386mg 0.133mg 0%
Methionine 0.417mg 0.049mg 0%
Phenylalanine 0.924mg 0.158mg 0%
Valine 1.491mg 0.164mg 0%
Histidine 0.515mg 0.065mg 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
3% 12% 80% 3% 2%
Protein: 3.4 g
Fats: 11.7 g
Carbs: 79.5 g
Water: 3.1 g
Other: 2.3 g
Contains more ProteinProtein +445.6%
Contains more FatsFats +65.8%
Contains more WaterWater +45.2%
Contains more OtherOther +65.2%
Contains more CarbsCarbs +47.9%

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
22% 43% 34%
Saturated fat: Sat. Fat 2.45 g
Monounsaturated fat: Mono. Fat 4.75 g
Polyunsaturated fat: Poly. Fat 3.779 g
Contains more Mono. FatMonounsaturated fat +27%
Contains more Poly. FatPolyunsaturated fat +134%
Contains less Sat. FatSaturated fat -33.2%

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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

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.