Pumpkin seeds vs. Strudel — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and strudel

Pumpkin seeds have more zinc, fiber, and magnesium, while strudel has more vitamin B12, vitamin B6, iron, vitamin B3, vitamin B2, and vitamin B1.
Pumpkin seeds' daily need coverage for zinc is 90% higher.
Strudel contains 20 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while strudel contains 13mg.
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 KELLOGG'S, EGGO, Wafflers, Strawberry Strudel.

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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.

Pumpkin seeds

Strudel

Contains more MagnesiumMagnesium	+1915.4%
Contains more PotassiumPotassium	+1194.4%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+2475%
Contains less SodiumSodium	-97.4%
Contains more ManganeseManganese	+∞%

Contains more CalciumCalcium	+432.7%
Contains more IronIron	+78.2%
Contains more PhosphorusPhosphorus	+185.9%

~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.

Pumpkin seeds

Strudel

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin AVitamin A	+13066.7%
Contains more Vitamin B1Vitamin B1	+1047.1%
Contains more Vitamin B2Vitamin B2	+765.4%
Contains more Vitamin B3Vitamin B3	+1753.1%
Contains more Vitamin B6Vitamin B6	+1332.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+722.2%

~equal in Vitamin E ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.4mg	90%
Copper	0.69mg		77%
Fiber	18.4g	1.2g	69%
Vitamin B12	0µg	1.6µg	67%
Magnesium	262mg	13mg	59%
Vitamin A	3µg	395µg	44%
Vitamin B6	0.037mg	0.53mg	38%
Iron	3.31mg	5.9mg	32%
Vitamin B2	0.052mg	0.45mg	31%
Vitamin B3	0.286mg	5.3mg	31%
Vitamin B1	0.034mg	0.39mg	30%
Sodium	18mg	691mg	29%
Polyunsaturated fat	8.844g	4.6g	28%
Protein	18.55g	5g	27%
Potassium	919mg	71mg	25%
Calcium	55mg	293mg	24%
Phosphorus	92mg	263mg	24%
Manganese	0.496mg		22%
Folate	9µg	74µg	16%
Fats	19.4g	11g	13%
Monounsaturated fat	6.032g	2.8g	8%
Calories	446kcal	318kcal	6%
Saturated fat	3.67g	2.7g	4%
Cholesterol	0mg	12mg	4%
Vitamin B5	0.056mg		1%
Carbs	53.75g	50g	1%
Vitamin C	0.3mg		0%
Net carbs	35.35g	48.8g	N/A
Vitamin D	0IU	1IU	0%
Sugar		16.8g	N/A
Trans fat		0.2g	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%