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  6. Parsnip vs. Pumpkin seeds

Parsnip vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between parsnip and pumpkin seeds

  • Parsnip has more vitamin C, folate, and vitamin B5, while pumpkin seeds have more zinc, copper, magnesium, fiber, iron, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 88% higher.
  • Pumpkin seeds contain 57 times less vitamin C than parsnip. Parsnip contains 17mg of vitamin C, while pumpkin seeds contain 0.3mg.
  • The amount of saturated fat in parsnip is lower.

The food types used in this comparison are Parsnips, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Parsnip 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 21% 11% 33% 22% 40% 16% 30% 1.3% 73% 9.8%
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 less SodiumSodium -44.4%
Contains more ManganeseManganese +12.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +52.8%
Contains more PotassiumPotassium +145.1%
Contains more IronIron +461%
Contains more CopperCopper +475%
Contains more ZincZinc +1645.8%
Contains more PhosphorusPhosphorus +29.6%

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 57% 0% 30% 0% 23% 12% 13% 36% 21% 0% 56% 50% 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 +5566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +144.8%
Contains more Vitamin B5Vitamin B5 +971.4%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +644.4%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Parsnip Pumpkin seeds DV% diff.
Zinc 0.59mg 10.3mg 88%
Copper 0.12mg 0.69mg 63%
Polyunsaturated fat 0.047g 8.844g 59%
Magnesium 29mg 262mg 55%
Fiber 4.9g 18.4g 54%
Protein 1.2g 18.55g 35%
Iron 0.59mg 3.31mg 34%
Fats 0.3g 19.4g 29%
Calories 75kcal 446kcal 19%
Vitamin C 17mg 0.3mg 19%
Vitamin K 22.5µg 19%
Saturated fat 0.05g 3.67g 16%
Potassium 375mg 919mg 16%
Folate 67µg 9µg 15%
Monounsaturated fat 0.112g 6.032g 15%
Carbs 17.99g 53.75g 12%
Vitamin B5 0.6mg 0.056mg 11%
Vitamin E 1.49mg 10%
Vitamin B1 0.09mg 0.034mg 5%
Vitamin B6 0.09mg 0.037mg 4%
Vitamin B3 0.7mg 0.286mg 3%
Selenium 1.8µg 3%
Manganese 0.56mg 0.496mg 3%
Phosphorus 71mg 92mg 3%
Calcium 36mg 55mg 2%
Net carbs 13.09g 35.35g N/A
Sugar 4.8g N/A
Sodium 10mg 18mg 0%
Vitamin A 0µg 3µg 0%
Vitamin B2 0.05mg 0.052mg 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
18% 80%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 17.99 g
Water: 79.53 g
Other: 0.98 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 +1667.3%
Contains more ProteinProtein +1445.8%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +198.8%
Contains more OtherOther +287.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 22%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.112 g
Polyunsaturated fat: Poly. Fat 0.047 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 -98.6%
Contains more Mono. FatMonounsaturated fat +5285.7%
Contains more Poly. FatPolyunsaturated fat +18717%

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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. Parsnip - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170417/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.