Pumpkin seeds vs. Shortbread — In-Depth Nutrition Comparison

Compare

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

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.

Pumpkin seeds

Shortbread

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%

~equal in Iron ~2.98mg

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

Shortbread

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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