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  6. Pumpkin seeds vs. Sweet roll

Pumpkin seeds vs. Sweet roll — In-Depth Nutrition Comparison

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How are pumpkin seeds and sweet roll different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, potassium, and iron; however, sweet roll is richer in vitamin B1, vitamin B2, and folate.
  • Daily need coverage for zinc for pumpkin seeds is 88% higher.
  • Pumpkin seeds contain 15 times more magnesium than sweet roll. While pumpkin seeds contain 262mg of magnesium, sweet roll contains only 17mg.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sweet rolls, cinnamon, commercially prepared with raisins are the varieties used in this article.

Infographic

Pumpkin seeds vs Sweet roll 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.
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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +1441.2%
Contains more PotassiumPotassium +727.9%
Contains more IronIron +106.9%
Contains more CopperCopper +684.1%
Contains more ZincZinc +1645.8%
Contains more PhosphorusPhosphorus +21.1%
Contains less SodiumSodium -94.1%
Contains more ManganeseManganese +65.3%
Contains more CalciumCalcium +30.9%

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +1966.7%
Contains more Vitamin B1Vitamin B1 +852.9%
Contains more Vitamin B2Vitamin B2 +409.6%
Contains more Vitamin B3Vitamin B3 +733.6%
Contains more Vitamin B5Vitamin B5 +625%
Contains more Vitamin B6Vitamin B6 +189.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sweet roll DV% diff.
Zinc 10.3mg 0.59mg 88%
Copper 0.69mg 0.088mg 67%
Fiber 18.4g 2.4g 64%
Magnesium 262mg 17mg 58%
Selenium 17µg 31%
Protein 18.55g 6.2g 25%
Potassium 919mg 111mg 24%
Vitamin B1 0.034mg 0.324mg 24%
Cholesterol 0mg 66mg 22%
Iron 3.31mg 1.6mg 21%
Folate 9µg 72µg 16%
Vitamin B2 0.052mg 0.265mg 16%
Vitamin E 1.99mg 13%
Vitamin B3 0.286mg 2.384mg 13%
Sodium 18mg 304mg 12%
Manganese 0.496mg 0.3mg 9%
Polyunsaturated fat 8.844g 7.473g 9%
Choline 41.3mg 8%
Vitamin B5 0.056mg 0.406mg 7%
Vitamin A 3µg 62µg 7%
Vitamin B12 0µg 0.14µg 6%
Vitamin B6 0.037mg 0.107mg 5%
Fats 19.4g 16.4g 5%
Vitamin K 4.4µg 4%
Calories 446kcal 372kcal 4%
Monounsaturated fat 6.032g 4.797g 3%
Saturated fat 3.67g 3.079g 3%
Phosphorus 92mg 76mg 2%
Calcium 55mg 72mg 2%
Vitamin C 0.3mg 2mg 2%
Carbs 53.75g 50.9g 1%
Net carbs 35.35g 48.5g N/A
Sugar 31.73g N/A
Tryptophan 0.326mg 0.074mg 0%
Threonine 0.683mg 0.211mg 0%
Isoleucine 0.956mg 0.259mg 0%
Leucine 1.572mg 0.458mg 0%
Lysine 1.386mg 0.243mg 0%
Methionine 0.417mg 0.117mg 0%
Phenylalanine 0.924mg 0.3mg 0%
Valine 1.491mg 0.291mg 0%
Histidine 0.515mg 0.145mg 0%
Omega-3 - DHA 0.004g 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
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +199.2%
Contains more FatsFats +18.3%
Contains more OtherOther +123.5%
Contains more WaterWater +451.1%
~equal in Carbs ~50.9g

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% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +25.7%
Contains more Poly. FatPolyunsaturated fat +18.3%
Contains less Sat. FatSaturated fat -16.1%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.