Pumpkin seeds vs. Potato bread — In-Depth Nutrition Comparison
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The main differences between pumpkin seeds and potato bread
- Pumpkin seeds have more zinc, copper, magnesium, and fiber; however, potato bread has more phosphorus, folate, vitamin B5, and vitamin B6.
- Daily need coverage for zinc for pumpkin seeds is 81% higher.
Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Bread, potato.
Infographic
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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 | +835.7% |
| Contains more PotassiumPotassium | +28% |
| Contains more IronIron | +47.1% |
| Contains more CopperCopper | +634% |
| Contains more ZincZinc | +615.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +96% |
| Contains more CalciumCalcium | +241.8% |
| Contains more PhosphorusPhosphorus | +301.1% |
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 | +700% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +452.9% |
| Contains more Vitamin B2Vitamin B2 | +103.8% |
| Contains more Vitamin B3Vitamin B3 | +337.1% |
| Contains more Vitamin B5Vitamin B5 | +1358.9% |
| Contains more Vitamin B6Vitamin B6 | +527% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +1300% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 1.44mg | 81% |
| Copper | 0.69mg | 0.094mg | 66% |
| Polyunsaturated fat | 8.844g | 0g | 59% |
| Magnesium | 262mg | 28mg | 56% |
| Fiber | 18.4g | 6.3g | 48% |
| Phosphorus | 92mg | 369mg | 40% |
| Folate | 9µg | 126µg | 29% |
| Fats | 19.4g | 3.13g | 25% |
| Selenium | 9.5µg | 17% | |
| Saturated fat | 3.67g | 0g | 17% |
| Sodium | 18mg | 375mg | 16% |
| Vitamin B6 | 0.037mg | 0.232mg | 15% |
| Vitamin B5 | 0.056mg | 0.817mg | 15% |
| Monounsaturated fat | 6.032g | 0g | 15% |
| Iron | 3.31mg | 2.25mg | 13% |
| Calcium | 55mg | 188mg | 13% |
| Vitamin B1 | 0.034mg | 0.188mg | 13% |
| Protein | 18.55g | 12.5g | 12% |
| Manganese | 0.496mg | 0.253mg | 11% |
| Calories | 446kcal | 266kcal | 9% |
| Potassium | 919mg | 718mg | 6% |
| Vitamin B3 | 0.286mg | 1.25mg | 6% |
| Vitamin B12 | 0µg | 0.15µg | 6% |
| Vitamin K | 6.8µg | 6% | |
| Vitamin B2 | 0.052mg | 0.106mg | 4% |
| Choline | 18.4mg | 3% | |
| Vitamin E | 0.47mg | 3% | |
| Carbs | 53.75g | 47.07g | 2% |
| Vitamin A | 3µg | 24µg | 2% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 40.77g | N/A |
| Vitamin D | 0IU | 2IU | 0% |
| Sugar | 9.38g | N/A | |
| Tryptophan | 0.326mg | 0.081mg | 0% |
| Threonine | 0.683mg | 0.224mg | 0% |
| Isoleucine | 0.956mg | 0.268mg | 0% |
| Leucine | 1.572mg | 0.44mg | 0% |
| Lysine | 1.386mg | 0.311mg | 0% |
| Methionine | 0.417mg | 0.112mg | 0% |
| Phenylalanine | 0.924mg | 0.285mg | 0% |
| Valine | 1.491mg | 0.305mg | 0% |
| Histidine | 0.515mg | 0.143mg | 0% |
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:
12.5 g
Fats:
3.13 g
Carbs:
47.07 g
Water:
33.55 g
Other:
3.75 g
| Contains more ProteinProtein | +48.4% |
| Contains more FatsFats | +519.8% |
| Contains more CarbsCarbs | +14.2% |
| Contains more WaterWater | +645.6% |
~equal in
Other
~3.75g
