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  6. Pumpkin seeds vs. Pastry

Pumpkin seeds vs. Pastry — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and pastry

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium; however, pastry is richer in vitamin B1, vitamin B3, vitamin B2, and folate.
  • Pumpkin seeds cover your daily zinc needs 89% more than pastry.
  • Pastry has 16 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while pastry has 16mg.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Puff pastry, frozen, ready-to-bake.

Infographic

Pumpkin seeds vs Pastry 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%
Pastry
Pastry
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +1537.5%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1406.6%
Contains more IronIron +29.3%
Contains more CopperCopper +505.3%
Contains more ZincZinc +1843.4%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -92.8%
~equal in Manganese ~0.488mg

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%
Pastry
Pastry
7
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +76.2%
Contains more Vitamin B1Vitamin B1 +1070.6%
Contains more Vitamin B2Vitamin B2 +444.2%
Contains more Vitamin B3Vitamin B3 +1357.3%
Contains more FolateFolate +766.7%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pastry DV% diff.
Zinc 10.3mg 0.53mg 89%
Fiber 18.4g 1.5g 68%
Copper 0.69mg 0.114mg 64%
Magnesium 262mg 16mg 59%
Selenium 24.2µg 44%
Monounsaturated fat 6.032g 21.597g 39%
Vitamin B1 0.034mg 0.398mg 30%
Fats 19.4g 38.1g 29%
Saturated fat 3.67g 9.643g 27%
Polyunsaturated fat 8.844g 4.894g 26%
Potassium 919mg 61mg 25%
Vitamin B3 0.286mg 4.168mg 24%
Protein 18.55g 7.3g 23%
Vitamin B2 0.052mg 0.283mg 18%
Folate 9µg 78µg 17%
Vitamin K 16.1µg 13%
Sodium 18mg 249mg 10%
Iron 3.31mg 2.56mg 9%
Calories 446kcal 551kcal 5%
Phosphorus 92mg 60mg 5%
Calcium 55mg 10mg 5%
Vitamin E 0.54mg 4%
Carbs 53.75g 45.1g 3%
Vitamin B5 0.056mg 0mg 1%
Vitamin B6 0.037mg 0.021mg 1%
Choline 6.4mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 43.6g N/A
Sugar 0.74g N/A
Vitamin A 3µg 0µg 0%
Manganese 0.496mg 0.488mg 0%
Tryptophan 0.326mg 0.085mg 0%
Threonine 0.683mg 0.196mg 0%
Isoleucine 0.956mg 0.272mg 0%
Leucine 1.572mg 0.508mg 0%
Lysine 1.386mg 0.142mg 0%
Methionine 0.417mg 0.129mg 0%
Phenylalanine 0.924mg 0.362mg 0%
Valine 1.491mg 0.308mg 0%
Histidine 0.515mg 0.156mg 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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +154.1%
Contains more CarbsCarbs +19.2%
Contains more OtherOther +280%
Contains more FatsFats +96.4%
Contains more WaterWater +88.9%

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
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains less Sat. FatSaturated fat -61.9%
Contains more Poly. FatPolyunsaturated fat +80.7%
Contains more Mono. FatMonounsaturated fat +258%

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.