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.

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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

Pumpkin seeds

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

Pumpkin seeds

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

All nutrients comparison - raw data values

Nutrient			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%