Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seeds vs. Snickers — In-Depth Nutrition Comparison

Compare

Important differences between pumpkin seeds and snickers

  • Snickers has less fiber and iron.
  • Pumpkin seeds' daily need coverage for fiber is 66% more.
  • Pumpkin seeds have 5 times more iron than snickers. Pumpkin seeds have 3.31mg of iron, while snickers has 0.68mg.
  • Pumpkin seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Candies, MARS SNACKFOOD US, SNICKERS CRUNCHER.

Infographic

Pumpkin seeds vs Snickers 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 0% 27% 0% 26% 0% 0% 0% 25% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +386.8%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -90.5%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +63.6%
~equal in Selenium ~µg

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 1.7% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +66.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
7% 24% 63% 4%
Protein: 6.86 g
Fats: 24.38 g
Carbs: 62.85 g
Water: 4.47 g
Other: 1.44 g
Contains more ProteinProtein +170.4%
Contains more OtherOther +163.9%
Contains more FatsFats +25.7%
Contains more CarbsCarbs +16.9%
~equal in Water ~4.47g

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
100%
Saturated fat: Sat. Fat 12.703 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Contains less Sat. FatSaturated fat -71.1%
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Snickers
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Snickers DV% diff.
Zinc 10.3mg 94%
Copper 0.69mg 77%
Fiber 18.4g 1.9g 66%
Magnesium 262mg 62%
Polyunsaturated fat 8.844g 59%
Saturated fat 3.67g 12.703g 41%
Iron 3.31mg 0.68mg 33%
Potassium 919mg 27%
Protein 18.55g 6.86g 23%
Manganese 0.496mg 22%
Monounsaturated fat 6.032g 15%
Phosphorus 92mg 13%
Fats 19.4g 24.38g 8%
Sodium 18mg 189mg 7%
Vitamin B2 0.052mg 4%
Calcium 55mg 90mg 4%
Vitamin B6 0.037mg 3%
Cholesterol 0mg 9mg 3%
Carbs 53.75g 62.85g 3%
Vitamin B1 0.034mg 3%
Folate 9µg 2%
Calories 446kcal 488kcal 2%
Vitamin B3 0.286mg 2%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0.5mg 0%
Net carbs 35.35g 60.95g N/A
Sugar 46.54g N/A
Vitamin A 3µg 0%
Trans fat 0.394g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Snickers
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Pumpkin seeds
0%
Snickers
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
8%
Snickers

Comparison summary

Which food is lower in glycemic index?
Snickers
Snickers is lower in glycemic index (difference - 51)
Which food is cheaper?
Snickers
Snickers is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 9mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 46.54g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 171mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 9.033g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins

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. Snickers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169663/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.