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  6. Kielbasa vs. Pumpkin seeds

Kielbasa vs. Pumpkin seeds — In-Depth Nutrition Comparison

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What are the differences between kielbasa and pumpkin seeds?

  • Kielbasa is higher in vitamin C and monounsaturated fat, yet pumpkin seeds are higher in fiber, iron, and polyunsaturated fat.
  • Pumpkin seeds' daily need coverage for fiber is 74% more.

We used Kielbasa, Polish, turkey, and beef, smoked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Kielbasa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 47% 0% 0% 0% 157% 0% 0%
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 IronIron +166.9%
Contains less SodiumSodium -98.5%
~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.
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 49% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +4833.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Kielbasa Pumpkin seeds DV% diff.
Zinc 10.3mg 94%
Copper 0.69mg 77%
Fiber 0g 18.4g 74%
Magnesium 262mg 62%
Sodium 1200mg 18mg 51%
Polyunsaturated fat 2.33g 8.844g 43%
Potassium 919mg 27%
Iron 1.24mg 3.31mg 26%
Cholesterol 70mg 0mg 23%
Manganese 0.496mg 22%
Carbs 3.9g 53.75g 17%
Vitamin C 14.8mg 0.3mg 16%
Phosphorus 92mg 13%
Saturated fat 6.23g 3.67g 12%
Protein 13.1g 18.55g 11%
Calories 226kcal 446kcal 11%
Monounsaturated fat 8.27g 6.032g 6%
Calcium 55mg 6%
Vitamin B2 0.052mg 4%
Vitamin B6 0.037mg 3%
Vitamin B1 0.034mg 3%
Fats 17.6g 19.4g 3%
Vitamin B3 0.286mg 2%
Folate 9µg 2%
Vitamin B5 0.056mg 1%
Net carbs 3.9g 35.35g N/A
Vitamin A 0µg 3µg 0%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 18% 4% 62% 3%
Protein: 13.1 g
Fats: 17.6 g
Carbs: 3.9 g
Water: 62 g
Other: 3.4 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 +1277.8%
Contains more ProteinProtein +41.6%
Contains more FatsFats +10.2%
Contains more CarbsCarbs +1278.2%
Contains more OtherOther +11.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
37% 49% 14%
Saturated fat: Sat. Fat 6.23 g
Monounsaturated fat: Mono. Fat 8.27 g
Polyunsaturated fat: Poly. Fat 2.33 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 more Mono. FatMonounsaturated fat +37.1%
Contains less Sat. FatSaturated fat -41.1%
Contains more Poly. FatPolyunsaturated fat +279.6%

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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. Kielbasa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174607/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.