Pumpkin seeds vs. Wafer — In-Depth Nutrition Comparison
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Significant differences between pumpkin seeds and wafer
- Pumpkin seeds have more zinc, fiber, magnesium, copper, and potassium; however, wafer is richer in vitamin B2, vitamin B3, vitamin B1, and folate.
- Pumpkin seeds cover your daily zinc needs 84% more than wafer.
- Wafer has 5 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while wafer has 3.4g.
- Pumpkin seeds contain less sodium.
Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Cookies, chocolate wafers.
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.
| Contains more MagnesiumMagnesium | +394.3% |
| Contains more CalciumCalcium | +77.4% |
| Contains more PotassiumPotassium | +337.6% |
| Contains more CopperCopper | +49% |
| Contains more ZincZinc | +845% |
| Contains less SodiumSodium | -96.9% |
| Contains more IronIron | +21.1% |
| Contains more PhosphorusPhosphorus | +43.5% |
| Contains more ManganeseManganese | +40.3% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +497.1% |
| Contains more Vitamin B2Vitamin B2 | +411.5% |
| Contains more Vitamin B3Vitamin B3 | +899.3% |
| Contains more Vitamin B5Vitamin B5 | +580.4% |
| Contains more Vitamin B6Vitamin B6 | +37.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +422.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
6.6 g
Fats:
14.2 g
Carbs:
72.7 g
Water:
4.5 g
Other:
2 g
| Contains more ProteinProtein | +181.1% |
| Contains more FatsFats | +36.6% |
| Contains more OtherOther | +90% |
| Contains more CarbsCarbs | +35.3% |
~equal in
Water
~4.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
4.241 g
Monounsaturated fat:
Mono. Fat
4.865 g
Polyunsaturated fat:
Poly. Fat
4.153 g
| Contains less Sat. FatSaturated fat | -13.5% |
| Contains more Mono. FatMonounsaturated fat | +24% |
| Contains more Poly. FatPolyunsaturated fat | +113% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Zinc | 10.3mg | 1.09mg | 84% |
| Fiber | 18.4g | 3.4g | 60% |
| Magnesium | 262mg | 53mg | 50% |
| Polyunsaturated fat | 8.844g | 4.153g | 31% |
| Copper | 0.69mg | 0.463mg | 25% |
| Protein | 18.55g | 6.6g | 24% |
| Sodium | 18mg | 580mg | 24% |
| Potassium | 919mg | 210mg | 21% |
| Vitamin B3 | 0.286mg | 2.858mg | 16% |
| Vitamin B2 | 0.052mg | 0.266mg | 16% |
| Vitamin B1 | 0.034mg | 0.203mg | 14% |
| Folate | 9µg | 47µg | 10% |
| Selenium | 5.7µg | 10% | |
| Iron | 3.31mg | 4.01mg | 9% |
| Manganese | 0.496mg | 0.696mg | 9% |
| Fats | 19.4g | 14.2g | 8% |
| Vitamin B5 | 0.056mg | 0.381mg | 7% |
| Phosphorus | 92mg | 132mg | 6% |
| Carbs | 53.75g | 72.7g | 6% |
| Vitamin E | 0.72mg | 5% | |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Saturated fat | 3.67g | 4.241g | 3% |
| Choline | 14.3mg | 3% | |
| Caffeine | 10mg | 3% | |
| Monounsaturated fat | 6.032g | 4.865g | 3% |
| Vitamin K | 2.4µg | 2% | |
| Calcium | 55mg | 31mg | 2% |
| Calories | 446kcal | 433kcal | 1% |
| Vitamin B6 | 0.037mg | 0.051mg | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Vitamin C | 0.3mg | 0mg | 0% |
| Net carbs | 35.35g | 69.3g | N/A |
| Sugar | 37.43g | N/A | |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.326mg | 0.096mg | 0% |
| Threonine | 0.683mg | 0.22mg | 0% |
| Isoleucine | 0.956mg | 0.261mg | 0% |
| Leucine | 1.572mg | 0.447mg | 0% |
| Lysine | 1.386mg | 0.281mg | 0% |
| Methionine | 0.417mg | 0.105mg | 0% |
| Phenylalanine | 0.924mg | 0.308mg | 0% |
| Valine | 1.491mg | 0.323mg | 0% |
| Histidine | 0.515mg | 0.128mg | 0% |
| Omega-3 - EPA | 0.003g | N/A | |
| Omega-3 - DHA | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
21%
Minerals Daily Need Coverage Score
103%
65%
Comparison summary
Which food is lower in glycemic index?
Wafer is lower in glycemic index (difference - 61)
Which food is cheaper?
Wafer is cheaper (difference - $2.2)
Which food is richer in vitamins?
Wafer is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 37.43g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 562mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 0.571g)
Which food is richer in minerals?
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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.