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  6. Pumpkin seeds vs. Taffy (candy)

Pumpkin seeds vs. Taffy (candy) — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and taffy (candy)

  • Taffy (candy) has less zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 92% more than taffy (candy).
  • Taffy (candy) has less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Candies, taffy, prepared-from-recipe.

Infographic

Pumpkin seeds vs Taffy (candy) 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% 2.4% 0.26% 0.38% 0% 5.7% 0.43% 6.8% 0% 3.8%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +30533.3%
Contains more IronIron +33000%
Contains more CopperCopper +∞%
Contains more ZincZinc +4804.8%
Contains more PhosphorusPhosphorus +9100%
Contains less SodiumSodium -65.4%
Contains more ManganeseManganese +∞%

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 0% 9% 1.8% 0% 7% 2.8% 0.04% 0.24% 0% 1.3% 0.75% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +21.4%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +14200%
Contains more Vitamin B5Vitamin B5 +1300%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Taffy (candy) DV% diff.
Zinc 10.3mg 0.21mg 92%
Copper 0.69mg 0mg 77%
Fiber 18.4g 0g 74%
Magnesium 262mg 0mg 62%
Polyunsaturated fat 8.844g 0.121g 58%
Iron 3.31mg 0.01mg 41%
Protein 18.55g 0.03g 37%
Potassium 919mg 3mg 27%
Fats 19.4g 3.33g 25%
Manganese 0.496mg 0mg 22%
Monounsaturated fat 6.032g 0.838g 13%
Carbs 53.75g 91.56g 13%
Phosphorus 92mg 1mg 13%
Saturated fat 3.67g 2.049g 7%
Calcium 55mg 8mg 5%
Vitamin B6 0.037mg 0mg 3%
Vitamin B2 0.052mg 0.012mg 3%
Vitamin A 3µg 27µg 3%
Cholesterol 0mg 9mg 3%
Folate 9µg 0µg 2%
Vitamin B3 0.286mg 0.002mg 2%
Calories 446kcal 397kcal 2%
Vitamin B1 0.034mg 0.028mg 1%
Selenium 0.7µg 1%
Vitamin B5 0.056mg 0.004mg 1%
Vitamin E 0.09mg 1%
Sodium 18mg 52mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 91.56g N/A
Sugar 68.48g N/A
Vitamin B12 0µg 0.01µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.131g 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%
Omega-3 - ALA 0.013g N/A
Omega-6 - Linoleic acid 0.086g 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
3% 92% 5%
Protein: 0.03 g
Fats: 3.33 g
Carbs: 91.56 g
Water: 4.85 g
Other: 0.23 g
Contains more ProteinProtein +61733.3%
Contains more FatsFats +482.6%
Contains more OtherOther +1552.2%
Contains more CarbsCarbs +70.3%
~equal in Water ~4.85g

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
68% 28% 4%
Saturated fat: Sat. Fat 2.049 g
Monounsaturated fat: Mono. Fat 0.838 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Mono. FatMonounsaturated fat +619.8%
Contains more Poly. FatPolyunsaturated fat +7209.1%
Contains less Sat. FatSaturated fat -44.2%

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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. Taffy (candy) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169670/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.