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  6. Saltine cracker (includes oyster, soda, soup) vs. Pumpkin seeds

Saltine cracker (includes oyster, soda, soup) vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between saltine cracker (includes oyster, soda, soup) and pumpkin seeds

  • Saltine cracker (includes oyster, soda, soup) has more vitamin B1, vitamin B3, vitamin B2, folate, and iron, while pumpkin seeds have more zinc, fiber, copper, and magnesium.
  • Pumpkin seeds' daily need coverage for zinc is 87% higher.
  • Pumpkin seeds contain 52 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while pumpkin seeds contain 18mg.

The food types used in this comparison are Crackers, saltines (includes oyster, soda, soup) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Saltine cracker (includes oyster, soda, soup) vs Pumpkin seeds 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
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%
Contains more IronIron +68.3%
Contains more ManganeseManganese +38.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +504.6%
Contains more CopperCopper +396.4%
Contains more ZincZinc +1392.8%
Contains less SodiumSodium -98.1%
~equal in Phosphorus ~92mg

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 0% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1964.7%
Contains more Vitamin B2Vitamin B2 +836.5%
Contains more Vitamin B3Vitamin B3 +2152.4%
Contains more Vitamin B5Vitamin B5 +857.1%
Contains more Vitamin B6Vitamin B6 +132.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Pumpkin seeds DV% diff.
Zinc 0.69mg 10.3mg 87%
Fiber 2.8g 18.4g 62%
Copper 0.139mg 0.69mg 61%
Magnesium 23mg 262mg 57%
Vitamin B1 0.702mg 0.034mg 56%
Sodium 941mg 18mg 40%
Vitamin B3 6.442mg 0.286mg 38%
Vitamin B2 0.487mg 0.052mg 33%
Folate 134µg 9µg 31%
Iron 5.57mg 3.31mg 28%
Starch 67.83g 28%
Polyunsaturated fat 4.835g 8.844g 27%
Potassium 152mg 919mg 23%
Vitamin K 25.4µg 21%
Selenium 10.3µg 19%
Protein 9.46g 18.55g 18%
Fats 8.64g 19.4g 17%
Vitamin B5 0.536mg 0.056mg 10%
Monounsaturated fat 1.986g 6.032g 10%
Saturated fat 1.653g 3.67g 9%
Vitamin E 1.15mg 8%
Manganese 0.686mg 0.496mg 8%
Carbs 74.05g 53.75g 7%
Calcium 19mg 55mg 4%
Vitamin B6 0.086mg 0.037mg 4%
Vitamin B12 0.09µg 0µg 4%
Choline 16.7mg 3%
Calories 418kcal 446kcal 1%
Phosphorus 102mg 92mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 71.25g 35.35g N/A
Sugar 1.29g N/A
Vitamin A 1µg 3µg 0%
Trans fat 0.167g N/A
Tryptophan 0.116mg 0.326mg 0%
Threonine 0.268mg 0.683mg 0%
Isoleucine 0.333mg 0.956mg 0%
Leucine 0.652mg 1.572mg 0%
Lysine 0.172mg 1.386mg 0%
Methionine 0.147mg 0.417mg 0%
Phenylalanine 0.45mg 0.924mg 0%
Valine 0.399mg 1.491mg 0%
Histidine 0.197mg 0.515mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 g
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
Contains more CarbsCarbs +37.8%
Contains more WaterWater +12.2%
Contains more ProteinProtein +96.1%
Contains more FatsFats +124.5%
Contains more OtherOther +35.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +203.7%
Contains more Poly. FatPolyunsaturated fat +82.9%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.