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  6. Mustard vs. Pumpkin seeds

Mustard vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are mustard and pumpkin seeds different?

  • Mustard is higher in vitamin B1; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, potassium, iron, and monounsaturated fat.
  • Daily need coverage for zinc for pumpkin seeds is 88% higher.
  • Mustard contains 61 times more sodium than pumpkin seeds. While mustard contains 1104mg of sodium, pumpkin seeds contain only 18mg.

Mustard, prepared, yellow and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Mustard 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
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 +14.5%
Contains more PhosphorusPhosphorus +17.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +445.8%
Contains more PotassiumPotassium +504.6%
Contains more IronIron +105.6%
Contains more CopperCopper +832.4%
Contains more ZincZinc +1509.4%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +17.5%

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
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 AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +420.6%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +97.6%
Contains more Vitamin B5Vitamin B5 +353.6%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Pumpkin seeds DV% diff.
Zinc 0.64mg 10.3mg 88%
Copper 0.074mg 0.69mg 68%
Selenium 33.5µg 61%
Fiber 4g 18.4g 58%
Polyunsaturated fat 0.774g 8.844g 54%
Magnesium 48mg 262mg 51%
Sodium 1104mg 18mg 47%
Protein 3.74g 18.55g 30%
Fats 3.34g 19.4g 25%
Potassium 152mg 919mg 23%
Iron 1.61mg 3.31mg 21%
Calories 60kcal 446kcal 19%
Carbs 5.83g 53.75g 16%
Saturated fat 0.214g 3.67g 16%
Vitamin B1 0.177mg 0.034mg 12%
Monounsaturated fat 2.182g 6.032g 10%
Choline 22.4mg 4%
Vitamin B5 0.254mg 0.056mg 4%
Vitamin B6 0.07mg 0.037mg 3%
Manganese 0.422mg 0.496mg 3%
Vitamin B3 0.565mg 0.286mg 2%
Vitamin E 0.36mg 2%
Phosphorus 108mg 92mg 2%
Vitamin B2 0.07mg 0.052mg 1%
Vitamin K 1.4µg 1%
Folate 7µg 9µg 1%
Calcium 63mg 55mg 1%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 1.83g 35.35g N/A
Sugar 0.92g N/A
Starch 0.64g 0%
Vitamin A 5µg 3µg 0%
Trans fat 0.009g N/A
Tryptophan 0.009mg 0.326mg 0%
Threonine 0.167mg 0.683mg 0%
Isoleucine 0.146mg 0.956mg 0%
Leucine 0.292mg 1.572mg 0%
Lysine 0.264mg 1.386mg 0%
Methionine 0.076mg 0.417mg 0%
Phenylalanine 0.161mg 0.924mg 0%
Valine 0.189mg 1.491mg 0%
Histidine 0.119mg 0.515mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +1760.4%
Contains more ProteinProtein +396%
Contains more FatsFats +480.8%
Contains more CarbsCarbs +822%
Contains more OtherOther +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 -94.2%
Contains more Mono. FatMonounsaturated fat +176.4%
Contains more Poly. FatPolyunsaturated fat +1042.6%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.