Pumpkin seed vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Saltine cracker (includes oyster, soda, soup)
- Pumpkin seed has more Zinc, Fiber, Copper, and Magnesium, while Saltine cracker (includes oyster, soda, soup) has more Vitamin B1, Vitamin B3, Vitamin B2, Folate, and Iron.
- Pumpkin seed's daily need coverage for Zinc is 87% higher.
- Saltine cracker (includes oyster, soda, soup) contains 11 times less Magnesium than Pumpkin seed. Pumpkin seed contains 262mg of Magnesium, while Saltine cracker (includes oyster, soda, soup) contains 23mg.
- The amount of Sodium in Pumpkin seed is lower.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Crackers, saltines (includes oyster, soda, soup).
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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
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Calcium
+189.5%
Contains
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Magnesium
+1039.1%
Contains
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Potassium
+504.6%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+1392.8%
Contains
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Copper
+396.4%
Contains
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Iron
+68.3%
Contains
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Phosphorus
+10.9%
Contains
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Manganese
+38.3%
Contains
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Calcium
+189.5%
Contains
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Magnesium
+1039.1%
Contains
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Potassium
+504.6%
Contains
less
Sodium
-98.1%
Contains
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Zinc
+1392.8%
Contains
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Copper
+396.4%
Contains
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Iron
+68.3%
Contains
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Phosphorus
+10.9%
Contains
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Manganese
+38.3%
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.
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Contains
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Vitamin A
+3000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1964.7%
Contains
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Vitamin B2
+836.5%
Contains
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Vitamin B3
+2152.4%
Contains
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Vitamin B5
+857.1%
Contains
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Vitamin B6
+132.4%
Contains
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Folate
+1388.9%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+3000%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1964.7%
Contains
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Vitamin B2
+836.5%
Contains
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Vitamin B3
+2152.4%
Contains
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Vitamin B5
+857.1%
Contains
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Vitamin B6
+132.4%
Contains
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Folate
+1388.9%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+96.1%
Contains
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Fats
+124.5%
Contains
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Other
+35.7%
Contains
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Carbs
+37.8%
Contains
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Water
+12.2%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
9.46 g
Fats:
8.64 g
Carbs:
74.05 g
Water:
5.05 g
Other:
2.8 g
Contains
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Protein
+96.1%
Contains
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Fats
+124.5%
Contains
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Other
+35.7%
Contains
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Carbs
+37.8%
Contains
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Water
+12.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+203.7%
Contains
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Polyunsaturated fat
+82.9%
Contains
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Saturated Fat
-55%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
1.653 g
Monounsaturated Fat:
1.986 g
Polyunsaturated fat:
4.835 g
Contains
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Monounsaturated Fat
+203.7%
Contains
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Polyunsaturated fat
+82.9%
Contains
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Saturated Fat
-55%
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 Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 71.25g |
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| Protein | 18.55g | 9.46g |
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| Fats | 19.4g | 8.64g |
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| Carbs | 53.75g | 74.05g |
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| Calories | 446kcal | 418kcal |
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| Starch | 67.83g |
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| Fructose | 0.19g |
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| Sugar | 1.29g |
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| Fiber | 18.4g | 2.8g |
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| Calcium | 55mg | 19mg |
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| Iron | 3.31mg | 5.57mg |
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| Magnesium | 262mg | 23mg |
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| Phosphorus | 92mg | 102mg |
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| Potassium | 919mg | 152mg |
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| Sodium | 18mg | 941mg |
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| Zinc | 10.3mg | 0.69mg |
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| Copper | 0.69mg | 0.139mg |
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| Manganese | 0.496mg | 0.686mg |
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| Selenium | 10.3µg |
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| Vitamin A | 62IU | 2IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 1.15mg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.702mg |
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| Vitamin B2 | 0.052mg | 0.487mg |
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| Vitamin B3 | 0.286mg | 6.442mg |
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| Vitamin B5 | 0.056mg | 0.536mg |
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| Vitamin B6 | 0.037mg | 0.086mg |
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| Folate | 9µg | 134µg |
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| Vitamin B12 | 0µg | 0.09µg |
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| Vitamin K | 25.4µg |
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| Tryptophan | 0.326mg | 0.116mg |
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| Threonine | 0.683mg | 0.268mg |
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| Isoleucine | 0.956mg | 0.333mg |
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| Leucine | 1.572mg | 0.652mg |
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| Lysine | 1.386mg | 0.172mg |
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| Methionine | 0.417mg | 0.147mg |
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| Phenylalanine | 0.924mg | 0.45mg |
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| Valine | 1.491mg | 0.399mg |
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| Histidine | 0.515mg | 0.197mg |
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| Trans Fat | 0.167g |
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| Saturated Fat | 3.67g | 1.653g |
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| Monounsaturated Fat | 6.032g | 1.986g |
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| Polyunsaturated fat | 8.844g | 4.835g |
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| Omega-6 - Eicosadienoic acid | 0.003g |
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| Omega-6 - Linoleic acid | 4.25g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.535g |
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| Omega-3 - Eicosatrienoic acid | 0.001g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
55%
Minerals Daily Need Coverage Score
103%
62%
Comparison summary
Which food is lower in Saturated Fat?
Saltine cracker (includes oyster, soda, soup) is lower in Saturated Fat (difference - 2.017g)
Which food is lower in glycemic index?
Saltine cracker (includes oyster, soda, soup) is lower in glycemic index (difference - 74)
Which food is richer in vitamins?
Saltine cracker (includes oyster, soda, soup) is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 923mg)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.