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  6. Pumpkin seeds vs. Pineapple cake

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

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Important differences between pumpkin seeds and pineapple cake

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, and iron; however, pineapple cake has more vitamin B1 and vitamin B2.
  • Pineapple cake's daily need coverage for vitamin B1 is 12747% more.
  • Pumpkin seeds have 33 times more zinc than pineapple cake. Pumpkin seeds have 10.3mg of zinc, while pineapple cake has 0.31mg.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Cake, pineapple upside-down, prepared from recipe.

Infographic

Pumpkin seeds vs Pineapple 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 9.3% 36% 9.9% 56% 29% 8.5% 35% 42% 46% 51%
Contains more MagnesiumMagnesium +1915.4%
Contains more PotassiumPotassium +720.5%
Contains more IronIron +123.6%
Contains more CopperCopper +693.1%
Contains more ZincZinc +3222.6%
Contains more PhosphorusPhosphorus +12.2%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +41.7%
Contains more CalciumCalcium +118.2%

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 4% 21% 0% 0% 38250% 36% 22% 12% 7.8% 10% 0% 20% 0%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +1966.7%
Contains more Vitamin B1Vitamin B1 +449900%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +316.1%
Contains more Vitamin B5Vitamin B5 +260.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +188.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.034mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pineapple cake DV% diff.
Vitamin B1 0.034mg 153mg 12747%
Zinc 10.3mg 0.31mg 91%
Fiber 18.4g 0.8g 70%
Copper 0.69mg 0.087mg 67%
Magnesium 262mg 13mg 59%
Polyunsaturated fat 8.844g 3.282g 37%
Protein 18.55g 3.5g 30%
Potassium 919mg 112mg 24%
Iron 3.31mg 1.48mg 23%
Selenium 9.4µg 17%
Sodium 18mg 319mg 13%
Fats 19.4g 12.1g 11%
Vitamin B2 0.052mg 0.156mg 8%
Calcium 55mg 120mg 7%
Cholesterol 0mg 22mg 7%
Vitamin A 3µg 62µg 7%
Vitamin B3 0.286mg 1.19mg 6%
Calories 446kcal 319kcal 6%
Manganese 0.496mg 0.35mg 6%
Folate 9µg 26µg 4%
Vitamin B5 0.056mg 0.202mg 3%
Saturated fat 3.67g 2.915g 3%
Vitamin B12 0µg 0.08µg 3%
Monounsaturated fat 6.032g 5.194g 2%
Phosphorus 92mg 82mg 1%
Vitamin C 0.3mg 1.2mg 1%
Carbs 53.75g 50.5g 1%
Net carbs 35.35g 49.7g N/A
Vitamin B6 0.037mg 0.034mg 0%
Tryptophan 0.326mg 0.043mg 0%
Threonine 0.683mg 0.117mg 0%
Isoleucine 0.956mg 0.147mg 0%
Leucine 1.572mg 0.264mg 0%
Lysine 1.386mg 0.143mg 0%
Methionine 0.417mg 0.074mg 0%
Phenylalanine 0.924mg 0.173mg 0%
Valine 1.491mg 0.167mg 0%
Histidine 0.515mg 0.081mg 0%
Omega-3 - DHA 0.002g 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
4% 12% 51% 32%
Protein: 3.5 g
Fats: 12.1 g
Carbs: 50.5 g
Water: 32.3 g
Other: 1.6 g
Contains more ProteinProtein +430%
Contains more FatsFats +60.3%
Contains more OtherOther +137.5%
Contains more WaterWater +617.8%
~equal in Carbs ~50.5g

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
26% 46% 29%
Saturated fat: Sat. Fat 2.915 g
Monounsaturated fat: Mono. Fat 5.194 g
Polyunsaturated fat: Poly. Fat 3.282 g
Contains more Mono. FatMonounsaturated fat +16.1%
Contains more Poly. FatPolyunsaturated fat +169.5%
Contains less Sat. FatSaturated fat -20.6%

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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. Pineapple cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172703/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.