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).

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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.

Pumpkin seeds

Pound cake

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.

Pumpkin seeds

Pound cake

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%

~equal in Vitamin B6 ~0.036mg

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