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  6. Pumpkin seeds vs. Muffin

Pumpkin seeds vs. Muffin — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and muffin?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, and potassium, yet muffin is higher in vitamin B1 and folate.
  • Pumpkin seeds' daily need coverage for zinc is 90% more.
  • Pumpkin seeds have 26 times more magnesium than muffin. While pumpkin seeds have 262mg of magnesium, muffin has only 10mg.
  • The amount of sodium in pumpkin seeds is lower.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Muffins, blueberry, commercially prepared (Includes mini-muffins) types in this article.

Infographic

Pumpkin seeds vs Muffin 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%
Muffin
Muffin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +2520%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +659.5%
Contains more IronIron +154.6%
Contains more CopperCopper +1050%
Contains more ZincZinc +2683.8%
Contains less SodiumSodium -94.6%
Contains more PhosphorusPhosphorus +58.7%
~equal in Manganese ~0.449mg

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%
Muffin
Muffin
12
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +394.1%
Contains more Vitamin B2Vitamin B2 +213.5%
Contains more Vitamin B3Vitamin B3 +395.8%
Contains more Vitamin B5Vitamin B5 +739.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +433.3%
~equal in Vitamin B6 ~0.04mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Muffin DV% diff.
Zinc 10.3mg 0.37mg 90%
Copper 0.69mg 0.06mg 70%
Fiber 18.4g 1.1g 69%
Magnesium 262mg 10mg 60%
Vitamin K 39.2µg 33%
Protein 18.55g 4.49g 28%
Iron 3.31mg 1.3mg 25%
Potassium 919mg 121mg 23%
Choline 92.5mg 17%
Selenium 8.2µg 15%
Sodium 18mg 336mg 14%
Vitamin E 1.63mg 11%
Vitamin B1 0.034mg 0.168mg 11%
Cholesterol 0mg 30mg 10%
Folate 9µg 48µg 10%
Vitamin B2 0.052mg 0.163mg 9%
Vitamin B5 0.056mg 0.47mg 8%
Phosphorus 92mg 146mg 8%
Starch 16.31g 7%
Vitamin B3 0.286mg 1.418mg 7%
Vitamin B12 0µg 0.16µg 7%
Polyunsaturated fat 8.844g 8.103g 5%
Fats 19.4g 16.07g 5%
Saturated fat 3.67g 2.844g 4%
Calories 446kcal 375kcal 4%
Monounsaturated fat 6.032g 4.822g 3%
Manganese 0.496mg 0.449mg 2%
Fructose 1.21g 2%
Vitamin A 3µg 21µg 2%
Calcium 55mg 44mg 1%
Vitamin D 0IU 4IU 1%
Vitamin C 0.3mg 0.9mg 1%
Vitamin D 0µg 0.1µg 1%
Carbs 53.75g 53g 0%
Net carbs 35.35g 51.9g N/A
Sugar 31.47g N/A
Vitamin B6 0.037mg 0.04mg 0%
Trans fat 0.2g N/A
Tryptophan 0.326mg 0.066mg 0%
Threonine 0.683mg 0.181mg 0%
Isoleucine 0.956mg 0.224mg 0%
Leucine 1.572mg 0.421mg 0%
Lysine 1.386mg 0.199mg 0%
Methionine 0.417mg 0.115mg 0%
Phenylalanine 0.924mg 0.277mg 0%
Valine 1.491mg 0.257mg 0%
Histidine 0.515mg 0.128mg 0%
Omega-3 - DHA 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g 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
Muffin
Muffin
1
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more ProteinProtein +313.1%
Contains more FatsFats +20.7%
Contains more OtherOther +156.8%
Contains more WaterWater +454.7%
~equal in Carbs ~53g

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
Muffin
Muffin
1
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains more Mono. FatMonounsaturated fat +25.1%
Contains less Sat. FatSaturated fat -22.5%
~equal in Polyunsaturated fat ~8.103g

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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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.