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Mustard Greens Raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between mustard Greens Raw and pumpkin seeds

  • Mustard Greens Raw have more vitamin C, vitamin A, and vitamin B6, while pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 91% more than mustard Greens Raw.
  • Mustard Greens Raw contain 233 times more vitamin C than pumpkin seeds. While mustard Greens Raw contain 70mg of vitamin C, pumpkin seeds contain only 0.3mg.
  • The amount of saturated fat in mustard Greens Raw is lower.

These are the specific foods used in this comparison Mustard greens, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 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 +109.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +139.3%
Contains more IronIron +101.8%
Contains more CopperCopper +318.2%
Contains more ZincZinc +4020%
Contains more PhosphorusPhosphorus +58.6%
~equal in Sodium ~18mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
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 +23233.3%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +386.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +33.3%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Pumpkin seeds DV% diff.
Vitamin K 257.5µg 215%
Zinc 0.25mg 10.3mg 91%
Vitamin C 70mg 0.3mg 77%
Fiber 3.2g 18.4g 61%
Polyunsaturated fat 0.038g 8.844g 59%
Copper 0.165mg 0.69mg 58%
Magnesium 32mg 262mg 55%
Protein 2.86g 18.55g 31%
Fats 0.42g 19.4g 29%
Manganese 0.496mg 22%
Calories 27kcal 446kcal 21%
Iron 1.64mg 3.31mg 21%
Saturated fat 0.01g 3.67g 17%
Potassium 384mg 919mg 16%
Vitamin A 151µg 3µg 16%
Carbs 4.67g 53.75g 16%
Monounsaturated fat 0.092g 6.032g 15%
Vitamin E 2.01mg 13%
Vitamin B6 0.18mg 0.037mg 11%
Calcium 115mg 55mg 6%
Phosphorus 58mg 92mg 5%
Vitamin B1 0.08mg 0.034mg 4%
Vitamin B2 0.11mg 0.052mg 4%
Vitamin B3 0.8mg 0.286mg 3%
Vitamin B5 0.21mg 0.056mg 3%
Selenium 0.9µg 2%
Folate 12µg 9µg 1%
Net carbs 1.47g 35.35g N/A
Sugar 1.32g N/A
Sodium 20mg 18mg 0%
Choline 0.5mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +1915.6%
Contains more ProteinProtein +548.6%
Contains more FatsFats +4519%
Contains more CarbsCarbs +1051%
Contains more OtherOther +181.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 -99.7%
Contains more Mono. FatMonounsaturated fat +6456.5%
Contains more Poly. FatPolyunsaturated fat +23173.7%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.