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  6. Pumpkin seeds vs. Saltine cracker (includes oyster, soda, soup)

Pumpkin seeds vs. Saltine cracker (includes oyster, soda, soup) — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and saltine cracker (includes oyster, soda, soup)

  • Pumpkin seeds have 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 seeds' daily need coverage for zinc is 87% higher.
  • Saltine cracker (includes oyster, soda, soup) contains 11 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while saltine cracker (includes oyster, soda, soup) contains 23mg.
  • The amount of sodium in pumpkin seeds 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).

Infographic

Pumpkin seeds vs Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +504.6%
Contains more CopperCopper +396.4%
Contains more ZincZinc +1392.8%
Contains less SodiumSodium -98.1%
Contains more IronIron +68.3%
Contains more PhosphorusPhosphorus +10.9%
Contains more ManganeseManganese +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.
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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +1964.7%
Contains more Vitamin B2Vitamin B2 +836.5%
Contains more Vitamin B3Vitamin B3 +2152.4%
Contains more Vitamin B5Vitamin B5 +857.1%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1388.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Saltine cracker (includes oyster, soda, soup) DV% diff.
Zinc 10.3mg 0.69mg 87%
Fiber 18.4g 2.8g 62%
Copper 0.69mg 0.139mg 61%
Magnesium 262mg 23mg 57%
Vitamin B1 0.034mg 0.702mg 56%
Sodium 18mg 941mg 40%
Vitamin B3 0.286mg 6.442mg 38%
Vitamin B2 0.052mg 0.487mg 33%
Folate 9µg 134µg 31%
Iron 3.31mg 5.57mg 28%
Starch 67.83g 28%
Polyunsaturated fat 8.844g 4.835g 27%
Potassium 919mg 152mg 23%
Vitamin K 25.4µg 21%
Selenium 10.3µg 19%
Protein 18.55g 9.46g 18%
Fats 19.4g 8.64g 17%
Vitamin B5 0.056mg 0.536mg 10%
Monounsaturated fat 6.032g 1.986g 10%
Saturated fat 3.67g 1.653g 9%
Vitamin E 1.15mg 8%
Manganese 0.496mg 0.686mg 8%
Carbs 53.75g 74.05g 7%
Calcium 55mg 19mg 4%
Vitamin B6 0.037mg 0.086mg 4%
Vitamin B12 0µg 0.09µg 4%
Choline 16.7mg 3%
Calories 446kcal 418kcal 1%
Phosphorus 92mg 102mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 71.25g N/A
Sugar 1.29g N/A
Vitamin A 3µg 1µg 0%
Trans fat 0.167g N/A
Tryptophan 0.326mg 0.116mg 0%
Threonine 0.683mg 0.268mg 0%
Isoleucine 0.956mg 0.333mg 0%
Leucine 1.572mg 0.652mg 0%
Lysine 1.386mg 0.172mg 0%
Methionine 0.417mg 0.147mg 0%
Phenylalanine 0.924mg 0.45mg 0%
Valine 1.491mg 0.399mg 0%
Histidine 0.515mg 0.197mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g 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
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
Contains more ProteinProtein +96.1%
Contains more FatsFats +124.5%
Contains more OtherOther +35.7%
Contains more CarbsCarbs +37.8%
Contains more WaterWater +12.2%

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
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
Contains more Mono. FatMonounsaturated fat +203.7%
Contains more Poly. FatPolyunsaturated fat +82.9%
Contains less Sat. FatSaturated fat -55%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.