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  6. Chives vs. Pumpkin seeds

Chives vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are chives and pumpkin seeds different?

  • Chives are higher in vitamin A, vitamin C, and folate; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium.
  • Daily need coverage for zinc for pumpkin seeds is 89% higher.
  • Chives contain 194 times more vitamin C than pumpkin seeds. While chives contain 58.1mg of vitamin C, pumpkin seeds contain only 0.3mg.
  • Chives have less saturated fat.

Chives, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Chives 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.
Chives
Chives
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
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 CalciumCalcium +67.3%
Contains less SodiumSodium -83.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +523.8%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +106.9%
Contains more CopperCopper +339.5%
Contains more ZincZinc +1739.3%
Contains more PhosphorusPhosphorus +58.6%
Contains more ManganeseManganese +33%

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.
Chives
Chives
11
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 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
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 CVitamin C +19266.7%
Contains more Vitamin AVitamin A +7166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +126.2%
Contains more Vitamin B5Vitamin B5 +478.6%
Contains more Vitamin B6Vitamin B6 +273%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1066.7%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Chives Pumpkin seeds DV% diff.
Vitamin K 212.7µg 177%
Zinc 0.56mg 10.3mg 89%
Fiber 2.5g 18.4g 64%
Vitamin C 58.1mg 0.3mg 64%
Copper 0.157mg 0.69mg 59%
Polyunsaturated fat 0.267g 8.844g 57%
Magnesium 42mg 262mg 52%
Protein 3.27g 18.55g 31%
Fats 0.73g 19.4g 29%
Vitamin A 218µg 3µg 24%
Folate 105µg 9µg 24%
Calories 30kcal 446kcal 21%
Iron 1.6mg 3.31mg 21%
Potassium 296mg 919mg 18%
Saturated fat 0.146g 3.67g 16%
Carbs 4.35g 53.75g 16%
Monounsaturated fat 0.095g 6.032g 15%
Vitamin B6 0.138mg 0.037mg 8%
Vitamin B5 0.324mg 0.056mg 5%
Phosphorus 58mg 92mg 5%
Manganese 0.373mg 0.496mg 5%
Vitamin B2 0.115mg 0.052mg 5%
Vitamin B1 0.078mg 0.034mg 4%
Calcium 92mg 55mg 4%
Vitamin B3 0.647mg 0.286mg 2%
Selenium 0.9µg 2%
Vitamin E 0.21mg 1%
Sodium 3mg 18mg 1%
Choline 5.2mg 1%
Net carbs 1.85g 35.35g N/A
Sugar 1.85g N/A
Tryptophan 0.037mg 0.326mg 0%
Threonine 0.128mg 0.683mg 0%
Isoleucine 0.139mg 0.956mg 0%
Leucine 0.195mg 1.572mg 0%
Lysine 0.163mg 1.386mg 0%
Methionine 0.036mg 0.417mg 0%
Phenylalanine 0.105mg 0.924mg 0%
Valine 0.145mg 1.491mg 0%
Histidine 0.057mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chives
Chives
1
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 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 WaterWater +1914.4%
Contains more ProteinProtein +467.3%
Contains more FatsFats +2557.5%
Contains more CarbsCarbs +1135.6%
Contains more OtherOther +280%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chives
Chives
1
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 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 -96%
Contains more Mono. FatMonounsaturated fat +6249.5%
Contains more Poly. FatPolyunsaturated fat +3212.4%

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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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.