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Yeast vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are yeast and pumpkin seeds different?

  • Yeast is richer in vitamin B1, folate, vitamin B2, vitamin B5, vitamin B3, vitamin B6, phosphorus, and fiber, while pumpkin seeds are higher in magnesium and copper.
  • Yeast covers your daily need for vitamin B1, 913% more than pumpkin seeds.
  • Yeast contains 260 times more folate than pumpkin seeds. Yeast contains 2340µg of folate, while pumpkin seeds contain 9µg.

Leavening agents, yeast, baker's, active dry and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Yeast vs Pumpkin seeds 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.
Yeast
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 9% 84% 81% 145% 217% 273% 6.7% 41% 43%
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 PhosphorusPhosphorus +592.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +385.2%
Contains more CalciumCalcium +83.3%
Contains more IronIron +52.5%
Contains more CopperCopper +58.3%
Contains more ZincZinc +29.7%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +59%
~equal in Potassium ~919mg

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.
Yeast
9
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% 0% 0% 0% 2748% 923% 754% 810% 346% 8.8% 1% 1755% 17%
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 B1Vitamin B1 +32223.5%
Contains more Vitamin B2Vitamin B2 +7592.3%
Contains more Vitamin B3Vitamin B3 +13955.9%
Contains more Vitamin B5Vitamin B5 +24007.1%
Contains more Vitamin B6Vitamin B6 +3954.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25900%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin C ~0.3mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yeast
3
40% 8% 41% 5% 6%
Protein: 40.44 g
Fats: 7.61 g
Carbs: 41.22 g
Water: 5.08 g
Other: 5.65 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 ProteinProtein +118%
Contains more WaterWater +12.9%
Contains more OtherOther +48.7%
Contains more FatsFats +154.9%
Contains more CarbsCarbs +30.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yeast
1
19% 81%
Saturated fat: Sat. Fat 1.001 g
Monounsaturated fat: Mono. Fat 4.309 g
Polyunsaturated fat: Poly. Fat 0.017 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 -72.7%
Contains more Mono. FatMonounsaturated fat +40%
Contains more Poly. FatPolyunsaturated fat +51923.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yeast Pumpkin seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yeast Pumpkin seeds DV% diff.
Vitamin B1 10.99mg 0.034mg 913%
Folate 2340µg 9µg 583%
Vitamin B2 4mg 0.052mg 304%
Vitamin B5 13.5mg 0.056mg 269%
Vitamin B3 40.2mg 0.286mg 249%
Vitamin B6 1.5mg 0.037mg 113%
Phosphorus 637mg 92mg 78%
Polyunsaturated fat 0.017g 8.844g 59%
Magnesium 54mg 262mg 50%
Protein 40.44g 18.55g 44%
Fiber 26.9g 18.4g 34%
Copper 0.436mg 0.69mg 28%
Zinc 7.94mg 10.3mg 21%
Fats 7.61g 19.4g 18%
Selenium 7.9µg 14%
Iron 2.17mg 3.31mg 14%
Saturated fat 1.001g 3.67g 12%
Manganese 0.312mg 0.496mg 8%
Choline 32mg 6%
Calories 325kcal 446kcal 6%
Carbs 41.22g 53.75g 4%
Monounsaturated fat 4.309g 6.032g 4%
Vitamin B12 0.07µg 0µg 3%
Calcium 30mg 55mg 3%
Potassium 955mg 919mg 1%
Sodium 51mg 18mg 1%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 14.32g 35.35g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.54mg 0.326mg 0%
Threonine 1.99mg 0.683mg 0%
Isoleucine 1.89mg 0.956mg 0%
Leucine 2.92mg 1.572mg 0%
Lysine 3.28mg 1.386mg 0%
Methionine 0.59mg 0.417mg 0%
Phenylalanine 1.75mg 0.924mg 0%
Valine 2.31mg 1.491mg 0%
Histidine 0.91mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yeast Pumpkin seeds
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
566%
Yeast
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
94%
Yeast
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Yeast
Yeast is lower in Saturated fat (difference - 2.669g)
Which food is lower in glycemic index?
Yeast
Yeast is lower in glycemic index (difference - 0)
Which food is cheaper?
Yeast
Yeast is cheaper (difference - $0.4)
Which food is richer in vitamins?
Yeast
Yeast is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 33mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Yeast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175043/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.