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  6. Pumpkin seeds vs. Bamboo shoots

Pumpkin seeds vs. Bamboo shoots — In-Depth Nutrition Comparison

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How are pumpkin seeds and bamboo shoots different?

  • Pumpkin seeds are higher in zinc, fiber, magnesium, copper, iron, potassium, and manganese; however, bamboo shoots are richer in vitamin B6 and vitamin B1.
  • Daily need coverage for zinc for pumpkin seeds is 84% higher.
  • Pumpkin seeds contain 87 times more magnesium than bamboo shoots. While pumpkin seeds contain 262mg of magnesium, bamboo shoots contain only 3mg.
  • Bamboo shoots have less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Bamboo shoots, raw are the varieties used in this article.

Infographic

Pumpkin seeds vs Bamboo shoots 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 3.9% 47% 19% 63% 30% 25% 0.52% 34% 4.4%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +72.4%
Contains more IronIron +562%
Contains more CopperCopper +263.2%
Contains more ZincZinc +836.4%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +89.3%
Contains less SodiumSodium -77.8%

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% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 13% 0.33% 20% 0% 38% 16% 11% 9.7% 55% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +200%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +187.5%
Contains more Vitamin B6Vitamin B6 +548.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Choline ~0mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Bamboo shoots DV% diff.
Zinc 10.3mg 1.1mg 84%
Fiber 18.4g 2.2g 65%
Magnesium 262mg 3mg 62%
Polyunsaturated fat 8.844g 0.134g 58%
Copper 0.69mg 0.19mg 56%
Iron 3.31mg 0.5mg 35%
Protein 18.55g 2.6g 32%
Fats 19.4g 0.3g 29%
Calories 446kcal 27kcal 21%
Saturated fat 3.67g 0.069g 16%
Carbs 53.75g 5.2g 16%
Vitamin B6 0.037mg 0.24mg 16%
Monounsaturated fat 6.032g 0.007g 15%
Potassium 919mg 533mg 11%
Manganese 0.496mg 0.262mg 10%
Vitamin B1 0.034mg 0.15mg 10%
Vitamin E 1mg 7%
Phosphorus 92mg 59mg 5%
Calcium 55mg 13mg 4%
Vitamin C 0.3mg 4mg 4%
Vitamin B5 0.056mg 0.161mg 2%
Vitamin B3 0.286mg 0.6mg 2%
Folate 9µg 7µg 1%
Selenium 0.8µg 1%
Vitamin B2 0.052mg 0.07mg 1%
Sodium 18mg 4mg 1%
Net carbs 35.35g 3g N/A
Sugar 3g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.027mg 0%
Threonine 0.683mg 0.086mg 0%
Isoleucine 0.956mg 0.088mg 0%
Leucine 1.572mg 0.14mg 0%
Lysine 1.386mg 0.134mg 0%
Methionine 0.417mg 0.03mg 0%
Phenylalanine 0.924mg 0.09mg 0%
Valine 1.491mg 0.106mg 0%
Histidine 0.515mg 0.042mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 5% 91%
Protein: 2.6 g
Fats: 0.3 g
Carbs: 5.2 g
Water: 91 g
Other: 0.9 g
Contains more ProteinProtein +613.5%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +933.7%
Contains more OtherOther +322.2%
Contains more WaterWater +1922.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
33% 3% 64%
Saturated fat: Sat. Fat 0.069 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.134 g
Contains more Mono. FatMonounsaturated fat +86071.4%
Contains more Poly. FatPolyunsaturated fat +6500%
Contains less Sat. FatSaturated fat -98.1%

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Bamboo shoots - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169210/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.