Pumpkin seeds vs. Pound cake — In-Depth Nutrition Comparison
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Summary of differences between pumpkin seeds and pound cake
- Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese, while pound cake has more vitamin B2.
- Pumpkin seeds cover your daily need for zinc, 90% more than pound cake.
- Pumpkin seeds contain 33 times more magnesium than pound cake. While pumpkin seeds contain 262mg of magnesium, pound cake contains only 8mg.
- The amount of sodium in pumpkin seeds is lower.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cake, pound, commercially prepared, butter (includes fresh and frozen).
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 | +3175% |
| Contains more CalciumCalcium | +17% |
| Contains more PotassiumPotassium | +516.8% |
| Contains more IronIron | +123.6% |
| Contains more CopperCopper | +1542.9% |
| Contains more ZincZinc | +2295.3% |
| Contains less SodiumSodium | -95.2% |
| Contains more ManganeseManganese | +350.9% |
| Contains more PhosphorusPhosphorus | +52.2% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +2233.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +408.8% |
| Contains more Vitamin B2Vitamin B2 | +378.8% |
| Contains more Vitamin B3Vitamin B3 | +464.7% |
| Contains more Vitamin B5Vitamin B5 | +766.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +366.7% |
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:
5 g
Fats:
13.96 g
Carbs:
53.64 g
Water:
25.87 g
Other:
1.53 g
| Contains more ProteinProtein | +271% |
| Contains more FatsFats | +39% |
| Contains more OtherOther | +148.4% |
| Contains more WaterWater | +474.9% |
~equal in
Carbs
~53.64g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
4.811 g
Monounsaturated fat:
Mono. Fat
3.02 g
Polyunsaturated fat:
Poly. Fat
3.419 g
| Contains less Sat. FatSaturated fat | -23.7% |
| Contains more Mono. FatMonounsaturated fat | +99.7% |
| Contains more Poly. FatPolyunsaturated fat | +158.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.43mg | 90% |
| Copper | 0.69mg | 0.042mg | 72% |
| Fiber | 18.4g | 0.6g | 71% |
| Magnesium | 262mg | 8mg | 60% |
| Polyunsaturated fat | 8.844g | 3.419g | 36% |
| Protein | 18.55g | 5g | 27% |
| Potassium | 919mg | 149mg | 23% |
| Iron | 3.31mg | 1.48mg | 23% |
| Cholesterol | 0mg | 66mg | 22% |
| Manganese | 0.496mg | 0.11mg | 17% |
| Sodium | 18mg | 377mg | 16% |
| Vitamin B12 | 0µg | 0.36µg | 15% |
| Vitamin B2 | 0.052mg | 0.249mg | 15% |
| Threonine | 0.683mg | 153mg | 15% |
| Choline | 65.6mg | 12% | |
| Vitamin B1 | 0.034mg | 0.173mg | 12% |
| Selenium | 5µg | 9% | |
| Vitamin B5 | 0.056mg | 0.485mg | 9% |
| Vitamin B3 | 0.286mg | 1.615mg | 8% |
| Folate | 9µg | 42µg | 8% |
| Monounsaturated fat | 6.032g | 3.02g | 8% |
| Fats | 19.4g | 13.96g | 8% |
| Starch | 17.36g | 7% | |
| Phosphorus | 92mg | 140mg | 7% |
| Vitamin A | 3µg | 70µg | 7% |
| Saturated fat | 3.67g | 4.811g | 5% |
| Calories | 446kcal | 353kcal | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin E | 0.65mg | 4% | |
| Vitamin D | 0IU | 34IU | 4% |
| Vitamin K | 1.7µg | 1% | |
| Calcium | 55mg | 47mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Carbs | 53.75g | 53.64g | 0% |
| Net carbs | 35.35g | 53.04g | N/A |
| Sugar | 33.36g | N/A | |
| Vitamin B6 | 0.037mg | 0.036mg | 0% |
| Trans fat | 0.192g | N/A | |
| Tryptophan | 0.326mg | 0.041mg | 0% |
| Isoleucine | 0.956mg | 0.204mg | 0% |
| Leucine | 1.572mg | 0.397mg | 0% |
| Lysine | 1.386mg | 0.198mg | 0% |
| Methionine | 0.417mg | 0.117mg | 0% |
| Phenylalanine | 0.924mg | 0.239mg | 0% |
| Valine | 1.491mg | 0.249mg | 0% |
| Histidine | 0.515mg | 0.117mg | 0% |
| Fructose | 0.33g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - DHA | 0.007g | N/A | |
| Omega-3 - ALA | 0.372g | N/A | |
| Omega-3 - DPA | 0.005g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.008g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 2.895g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
26%
Minerals Daily Need Coverage Score
103%
26%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 66mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 33.36g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 359mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 1.141g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Pound cake is lower in glycemic index (difference - 54)
Which food is cheaper?
Pound cake is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pound cake is relatively richer in vitamins