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Pumpkin seeds vs. Toffee — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and toffee?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese, yet toffee is richer in vitamin A.
  • Pumpkin seeds' daily need coverage for zinc is 93% higher.
  • Pumpkin seeds contain less saturated fat.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Candies, toffee, prepared-from-recipe types in this comparison.

Infographic

Pumpkin seeds vs Toffee 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%
Toffee
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 10% 4.5% 1.1% 1% 3.3% 14% 18% 0.26% 4.4%
Contains more MagnesiumMagnesium +6450%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +1702%
Contains more IronIron +10933.3%
Contains more CopperCopper +22900%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +187.5%
Contains less SodiumSodium -86.7%
Contains more ManganeseManganese +24700%

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%
Toffee
6
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 0.67% 106% 19% 0% 2% 16% 0.54% 8% 2.1% 14% 7% 1.5% 0%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B3Vitamin B3 +886.2%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +10533.3%
Contains more Vitamin B2Vitamin B2 +30.8%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
Toffee
2
33% 65%
Protein: 1.07 g
Fats: 32.75 g
Carbs: 64.72 g
Water: 0.55 g
Other: 0.91 g
Contains more ProteinProtein +1633.6%
Contains more WaterWater +718.2%
Contains more OtherOther +317.6%
Contains more FatsFats +68.8%
Contains more CarbsCarbs +20.4%

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
Toffee
1
67% 29% 4%
Saturated fat: Sat. Fat 20.565 g
Monounsaturated fat: Mono. Fat 8.964 g
Polyunsaturated fat: Poly. Fat 1.222 g
Contains less Sat. FatSaturated fat -82.2%
Contains more Poly. FatPolyunsaturated fat +623.7%
Contains more Mono. FatMonounsaturated fat +48.6%

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 Toffee
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 Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Toffee DV% diff.
Zinc 10.3mg 0.12mg 93%
Saturated fat 3.67g 20.565g 77%
Copper 0.69mg 0.003mg 76%
Fiber 18.4g 0g 74%
Magnesium 262mg 4mg 61%
Polyunsaturated fat 8.844g 1.222g 51%
Iron 3.31mg 0.03mg 41%
Vitamin A 3µg 319µg 35%
Protein 18.55g 1.07g 35%
Cholesterol 0mg 104mg 35%
Potassium 919mg 51mg 26%
Fats 19.4g 32.75g 21%
Manganese 0.496mg 0.002mg 21%
Phosphorus 92mg 32mg 9%
Monounsaturated fat 6.032g 8.964g 7%
Vitamin E 0.94mg 6%
Calories 446kcal 560kcal 6%
Sodium 18mg 135mg 5%
Vitamin B12 0µg 0.11µg 5%
Carbs 53.75g 64.72g 4%
Vitamin K 2.8µg 2%
Calcium 55mg 34mg 2%
Folate 9µg 2µg 2%
Vitamin B1 0.034mg 0.008mg 2%
Vitamin B3 0.286mg 0.029mg 2%
Vitamin B5 0.056mg 0.134mg 2%
Vitamin B6 0.037mg 0.009mg 2%
Vitamin B2 0.052mg 0.068mg 1%
Selenium 0.8µg 1%
Vitamin C 0.3mg 0.2mg 0%
Net carbs 35.35g 64.72g N/A
Sugar 63.47g N/A
Trans fat 0.674g 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 0.065g N/A
Omega-6 - Linoleic acid 0.445g N/A

Which food is preferable for your diet?

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

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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
14%
Toffee
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
6%
Toffee

Comparison summary

Which food is lower in glycemic index?
Toffee
Toffee is lower in glycemic index (difference - 51)
Which food is cheaper?
Toffee
Toffee is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 104mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 63.47g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 117mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 16.895g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Toffee - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169671/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.