Pumpkin seeds vs. Shortbread — In-Depth Nutrition Comparison
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A recap on differences between pumpkin seeds and shortbread
- Pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium; however, shortbread is higher in vitamin B1, vitamin B2, vitamin B3, and folate.
- Pumpkin seeds cover your daily zinc needs 89% more than shortbread.
- Shortbread contains 19 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while shortbread contains 14mg.
- Pumpkin seeds have less saturated fat.
Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, shortbread, commercially prepared, plain.
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 | +1771.4% |
| Contains more CalciumCalcium | +323.1% |
| Contains more PotassiumPotassium | +944.3% |
| Contains more CopperCopper | +666.7% |
| Contains more ZincZinc | +2002% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -94.9% |
| Contains more ManganeseManganese | +26.2% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +938.2% |
| Contains more Vitamin B2Vitamin B2 | +503.8% |
| Contains more Vitamin B3Vitamin B3 | +1045.1% |
| Contains more Vitamin B5Vitamin B5 | +473.2% |
| Contains more Vitamin B6Vitamin B6 | +91.9% |
| Contains more FolateFolate | +800% |
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:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more ProteinProtein | +245.4% |
| Contains more WaterWater | +25% |
| Contains more OtherOther | +268.9% |
| Contains more FatsFats | +35.2% |
| Contains more CarbsCarbs | +18.7% |
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
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -54.7% |
| Contains more Mono. FatMonounsaturated fat | +11.2% |
~equal in
Polyunsaturated fat
~8.326g
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 Glycemic Index |
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| Lower in price |
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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 Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 0.49mg | 89% |
| Fiber | 18.4g | 1.3g | 68% |
| Copper | 0.69mg | 0.09mg | 67% |
| Magnesium | 262mg | 14mg | 59% |
| Vitamin B1 | 0.034mg | 0.353mg | 27% |
| Protein | 18.55g | 5.37g | 26% |
| Potassium | 919mg | 88mg | 24% |
| Vitamin B2 | 0.052mg | 0.314mg | 20% |
| Saturated fat | 3.67g | 8.105g | 20% |
| Vitamin B3 | 0.286mg | 3.275mg | 19% |
| Folate | 9µg | 81µg | 18% |
| Starch | 40.47g | 17% | |
| Vitamin E | 2.44mg | 16% | |
| Sodium | 18mg | 353mg | 15% |
| Selenium | 6.2µg | 11% | |
| Fats | 19.4g | 26.22g | 10% |
| Vitamin K | 11µg | 9% | |
| Vitamin B5 | 0.056mg | 0.321mg | 5% |
| Iron | 3.31mg | 2.98mg | 4% |
| Calcium | 55mg | 13mg | 4% |
| Phosphorus | 92mg | 66mg | 4% |
| Manganese | 0.496mg | 0.393mg | 4% |
| Polyunsaturated fat | 8.844g | 8.326g | 3% |
| Calories | 446kcal | 514kcal | 3% |
| Vitamin B6 | 0.037mg | 0.071mg | 3% |
| Carbs | 53.75g | 63.78g | 3% |
| Monounsaturated fat | 6.032g | 6.708g | 2% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 62.48g | N/A |
| Sugar | 21.65g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.714g | N/A | |
| Choline | 0.9mg | 0% | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0.001g | N/A | |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0.002g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 7.253g | 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%
30%
Minerals Daily Need Coverage Score
103%
34%
Comparison summary
Which food is lower in glycemic index?
Shortbread is lower in glycemic index (difference - 64)
Which food is cheaper?
Shortbread is cheaper (difference - $2.2)
Which food is richer in vitamins?
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 21.65g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 335mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 4.435g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)