Pretzel vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Significant differences between pretzel and pumpkin seeds
- Pretzel has more folate, vitamin B1, vitamin B3, manganese, and vitamin B2; however, pumpkin seeds are richer in zinc, fiber, copper, and magnesium.
- Pumpkin seeds cover your daily zinc needs 84% more than pretzel.
- Pumpkin seeds have 69 times less sodium than pretzel. Pretzel has 1240mg of sodium, while pumpkin seeds have 18mg.
Specific food types used in this comparison are Snacks, pretzels, hard, plain, salted and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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 IronIron | +38.4% |
| Contains more PhosphorusPhosphorus | +39.1% |
| Contains more ManganeseManganese | +104.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +803.4% |
| Contains more CalciumCalcium | +103.7% |
| Contains more PotassiumPotassium | +312.1% |
| Contains more CopperCopper | +342.3% |
| Contains more ZincZinc | +890.4% |
| Contains less SodiumSodium | -98.5% |
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 | +600% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1147.1% |
| Contains more Vitamin B2Vitamin B2 | +538.5% |
| Contains more Vitamin B3Vitamin B3 | +1742.7% |
| Contains more Vitamin B5Vitamin B5 | +475% |
| Contains more Vitamin B6Vitamin B6 | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1744.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.04mg | 10.3mg | 84% |
| Fiber | 3.4g | 18.4g | 60% |
| Copper | 0.156mg | 0.69mg | 59% |
| Magnesium | 29mg | 262mg | 55% |
| Sodium | 1240mg | 18mg | 53% |
| Polyunsaturated fat | 1.291g | 8.844g | 50% |
| Folate | 166µg | 9µg | 39% |
| Vitamin B1 | 0.424mg | 0.034mg | 33% |
| Vitamin B3 | 5.27mg | 0.286mg | 31% |
| Starch | 72.58g | 30% | |
| Fats | 2.93g | 19.4g | 25% |
| Manganese | 1.015mg | 0.496mg | 23% |
| Vitamin B2 | 0.332mg | 0.052mg | 22% |
| Potassium | 223mg | 919mg | 20% |
| Protein | 10.04g | 18.55g | 17% |
| Iron | 4.58mg | 3.31mg | 16% |
| Saturated fat | 0.391g | 3.67g | 15% |
| Monounsaturated fat | 0.727g | 6.032g | 13% |
| Carbs | 80.39g | 53.75g | 9% |
| Selenium | 4.4µg | 8% | |
| Choline | 29.5mg | 5% | |
| Vitamin B5 | 0.322mg | 0.056mg | 5% |
| Phosphorus | 128mg | 92mg | 5% |
| Vitamin B6 | 0.074mg | 0.037mg | 3% |
| Calories | 384kcal | 446kcal | 3% |
| Vitamin E | 0.47mg | 3% | |
| Calcium | 27mg | 55mg | 3% |
| Vitamin K | 2.8µg | 2% | |
| Vitamin C | 2.1mg | 0.3mg | 2% |
| Net carbs | 76.99g | 35.35g | N/A |
| Sugar | 2.21g | N/A | |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.004g | N/A | |
| Tryptophan | 0.097mg | 0.326mg | 0% |
| Threonine | 0.25mg | 0.683mg | 0% |
| Isoleucine | 0.407mg | 0.956mg | 0% |
| Leucine | 0.757mg | 1.572mg | 0% |
| Lysine | 0.257mg | 1.386mg | 0% |
| Methionine | 0.177mg | 0.417mg | 0% |
| Phenylalanine | 0.52mg | 0.924mg | 0% |
| Valine | 0.48mg | 1.491mg | 0% |
| Histidine | 0.22mg | 0.515mg | 0% |
| Fructose | 0.31g | 0% | |
| Omega-3 - ALA | 0.063g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.223g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +49.6% |
| Contains more ProteinProtein | +84.8% |
| Contains more FatsFats | +562.1% |
| Contains more WaterWater | +43.8% |
~equal in
Other
~3.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
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 | -89.3% |
| Contains more Mono. FatMonounsaturated fat | +729.7% |
| Contains more Poly. FatPolyunsaturated fat | +585.1% |
