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  6. Parsley vs. Pumpkin seeds

Parsley vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between parsley and pumpkin seeds

  • Parsley has more vitamin A, vitamin C, iron, and folate; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, and manganese.
  • Parsley covers your daily vitamin A needs 167% more than pumpkin seeds.
  • Pumpkin seeds have 443 times less vitamin C than parsley. Parsley has 133mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Parsley contains less saturated fat.

Specific food types used in this comparison are Parsley, fresh and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
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 +150.9%
Contains more IronIron +87.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +424%
Contains more PotassiumPotassium +65.9%
Contains more CopperCopper +363.1%
Contains more ZincZinc +862.6%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -67.9%
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.
Parsley
Parsley
11
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
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 +44233.3%
Contains more Vitamin AVitamin A +13933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B3Vitamin B3 +359.1%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1588.9%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Parsley Pumpkin seeds DV% diff.
Vitamin K 1640µg 1367%
Vitamin C 133mg 0.3mg 147%
Zinc 1.07mg 10.3mg 84%
Fiber 3.3g 18.4g 60%
Copper 0.149mg 0.69mg 60%
Polyunsaturated fat 0.124g 8.844g 58%
Magnesium 50mg 262mg 50%
Vitamin A 421µg 3µg 46%
Folate 152µg 9µg 36%
Iron 6.2mg 3.31mg 36%
Protein 2.97g 18.55g 31%
Fats 0.79g 19.4g 29%
Calories 36kcal 446kcal 21%
Carbs 6.33g 53.75g 16%
Saturated fat 0.132g 3.67g 16%
Manganese 0.16mg 0.496mg 15%
Monounsaturated fat 0.295g 6.032g 14%
Potassium 554mg 919mg 11%
Calcium 138mg 55mg 8%
Vitamin B5 0.4mg 0.056mg 7%
Vitamin B3 1.313mg 0.286mg 6%
Phosphorus 58mg 92mg 5%
Vitamin E 0.75mg 5%
Vitamin B1 0.086mg 0.034mg 4%
Vitamin B6 0.09mg 0.037mg 4%
Vitamin B2 0.098mg 0.052mg 4%
Choline 12.8mg 2%
Sodium 56mg 18mg 2%
Net carbs 3.03g 35.35g N/A
Sugar 0.85g N/A
Selenium 0.1µg 0%
Tryptophan 0.045mg 0.326mg 0%
Threonine 0.122mg 0.683mg 0%
Isoleucine 0.118mg 0.956mg 0%
Leucine 0.204mg 1.572mg 0%
Lysine 0.181mg 1.386mg 0%
Methionine 0.042mg 0.417mg 0%
Phenylalanine 0.145mg 0.924mg 0%
Valine 0.172mg 1.491mg 0%
Histidine 0.061mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 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 +1849.1%
Contains more ProteinProtein +524.6%
Contains more FatsFats +2355.7%
Contains more CarbsCarbs +749.1%
Contains more OtherOther +72.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 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 -96.4%
Contains more Mono. FatMonounsaturated fat +1944.7%
Contains more Poly. FatPolyunsaturated fat +7032.3%

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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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.