Coleslaw vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

Significant differences between coleslaw and pumpkin seeds

Coleslaw has more vitamin C; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
Pumpkin seeds cover your daily zinc needs 92% more than coleslaw.
Pumpkin seeds have 49 times less vitamin C than coleslaw. Coleslaw has 14.6mg of vitamin C, while pumpkin seeds have 0.3mg.
Coleslaw contains less saturated fat.

Specific food types used in this comparison are Fast foods, coleslaw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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.

Coleslaw

Pumpkin seeds

Contains more MagnesiumMagnesium	+3175%
Contains more CalciumCalcium	+83.3%
Contains more PotassiumPotassium	+612.4%
Contains more IronIron	+1404.5%
Contains more CopperCopper	+4500%
Contains more ZincZinc	+7257.1%
Contains more PhosphorusPhosphorus	+360%
Contains less SodiumSodium	-91.1%
Contains more ManganeseManganese	+386.3%

~equal in Selenium ~µg

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.

Coleslaw

Pumpkin seeds

Contains more Vitamin CVitamin C	+4766.7%
Contains more Vitamin AVitamin A	+833.3%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+339.3%
Contains more Vitamin B6Vitamin B6	+202.7%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+30.8%
Contains more Vitamin B2Vitamin B2	+160%
Contains more Vitamin B3Vitamin B3	+38.8%

~equal in Vitamin D ~0µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.14mg	10.3mg	92%
Copper	0.015mg	0.69mg	75%
Fiber	1.9g	18.4g	66%
Magnesium	8mg	262mg	60%
Vitamin K	70.9µg		59%
Iron	0.22mg	3.31mg	39%
Protein	0.95g	18.55g	35%
Potassium	129mg	919mg	23%
Polyunsaturated fat	5.348g	8.844g	23%
Manganese	0.102mg	0.496mg	17%
Vitamin C	14.6mg	0.3mg	16%
Calories	153kcal	446kcal	15%
Fats	9.91g	19.4g	15%
Carbs	14.89g	53.75g	13%
Phosphorus	20mg	92mg	10%
Saturated fat	1.599g	3.67g	9%
Sodium	203mg	18mg	8%
Monounsaturated fat	2.671g	6.032g	8%
Vitamin B6	0.112mg	0.037mg	6%
Vitamin E	0.54mg		4%
Vitamin B5	0.246mg	0.056mg	4%
Vitamin A	28µg	3µg	3%
Calcium	30mg	55mg	3%
Vitamin B2	0.02mg	0.052mg	2%
Folate		9µg	2%
Fructose	1.44g		2%
Vitamin B1	0.026mg	0.034mg	1%
Vitamin B3	0.206mg	0.286mg	1%
Cholesterol	4mg	0mg	1%
Net carbs	12.99g	35.35g	N/A
Sugar	12.19g		N/A
Vitamin B12	0.01µg	0µg	0%
Trans fat	0.037g		N/A
Tryptophan		0.326mg	0%
Threonine		0.683mg	0%
Isoleucine		0.956mg	0%
Leucine		1.572mg	0%
Lysine		1.386mg	0%
Methionine		0.417mg	0%
Phenylalanine		0.924mg	0%
Valine		1.491mg	0%
Histidine		0.515mg	0%
Omega-3 - EPA	0.006g		N/A
Omega-3 - DHA	0.001g		N/A
Omega-3 - ALA	0.279g		N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.024g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.006g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	4.979g		N/A