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  6. Scallion vs. Pumpkin seeds

Scallion vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between scallion and pumpkin seeds

  • Scallion has more vitamin C and vitamin A; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.
  • Pumpkin seeds have 63 times less vitamin C than scallion. Scallion has 18.8mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Scallion is lower in saturated fat.

Food types used in this article are Onions, spring or scallions (includes tops and bulb), raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
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 +30.9%
Contains less SodiumSodium -11.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +233%
Contains more IronIron +123.6%
Contains more CopperCopper +731.3%
Contains more ZincZinc +2541%
Contains more PhosphorusPhosphorus +148.6%
Contains more ManganeseManganese +210%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
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 +6166.7%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +83.6%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin B6Vitamin B6 +64.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +611.1%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Scallion Pumpkin seeds DV% diff.
Vitamin K 207µg 173%
Zinc 0.39mg 10.3mg 90%
Copper 0.083mg 0.69mg 67%
Fiber 2.6g 18.4g 63%
Polyunsaturated fat 0.074g 8.844g 58%
Magnesium 20mg 262mg 58%
Protein 1.83g 18.55g 33%
Fats 0.19g 19.4g 30%
Iron 1.48mg 3.31mg 23%
Calories 32kcal 446kcal 21%
Vitamin C 18.8mg 0.3mg 21%
Potassium 276mg 919mg 19%
Saturated fat 0.032g 3.67g 17%
Monounsaturated fat 0.027g 6.032g 15%
Carbs 7.34g 53.75g 15%
Manganese 0.16mg 0.496mg 15%
Folate 64µg 9µg 14%
Phosphorus 37mg 92mg 8%
Vitamin A 50µg 3µg 5%
Vitamin E 0.55mg 4%
Vitamin B6 0.061mg 0.037mg 2%
Vitamin B1 0.055mg 0.034mg 2%
Vitamin B2 0.08mg 0.052mg 2%
Calcium 72mg 55mg 2%
Vitamin B3 0.525mg 0.286mg 1%
Selenium 0.6µg 1%
Choline 5.7mg 1%
Net carbs 4.74g 35.35g N/A
Sugar 2.33g N/A
Sodium 16mg 18mg 0%
Vitamin B5 0.075mg 0.056mg 0%
Tryptophan 0.02mg 0.326mg 0%
Threonine 0.072mg 0.683mg 0%
Isoleucine 0.077mg 0.956mg 0%
Leucine 0.109mg 1.572mg 0%
Lysine 0.091mg 1.386mg 0%
Methionine 0.02mg 0.417mg 0%
Phenylalanine 0.059mg 0.924mg 0%
Valine 0.081mg 1.491mg 0%
Histidine 0.032mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 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 +1896.2%
Contains more ProteinProtein +913.7%
Contains more FatsFats +10110.5%
Contains more CarbsCarbs +632.3%
Contains more OtherOther +369.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.1%
Contains more Mono. FatMonounsaturated fat +22240.7%
Contains more Poly. FatPolyunsaturated fat +11851.4%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.