Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Rapini

Pumpkin seeds vs. Rapini — In-Depth Nutrition Comparison

Compare

How are pumpkin seeds and rapini different?

  • Pumpkin seeds are higher in zinc, copper, fiber, magnesium, potassium, and iron; however, rapini is richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for zinc for pumpkin seeds is 87% higher.
  • Pumpkin seeds contain 73 times more saturated fat than rapini. While pumpkin seeds contain 3.67g of saturated fat, rapini contains only 0.05g.

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

Infographic

Pumpkin seeds vs Rapini 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Rapini
Rapini
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +1090.9%
Contains more PotassiumPotassium +368.9%
Contains more IronIron +54.7%
Contains more CopperCopper +1542.9%
Contains more ZincZinc +1237.7%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -45.5%
Contains more ManganeseManganese +25.6%
Contains more CalciumCalcium +96.4%

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%
Rapini
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin CVitamin C +6633.3%
Contains more Vitamin AVitamin A +4266.7%
Contains more Vitamin B1Vitamin B1 +376.5%
Contains more Vitamin B2Vitamin B2 +148.1%
Contains more Vitamin B3Vitamin B3 +326.9%
Contains more Vitamin B5Vitamin B5 +475%
Contains more Vitamin B6Vitamin B6 +362.2%
Contains more FolateFolate +822.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Rapini DV% diff.
Vitamin K 224µg 187%
Zinc 10.3mg 0.77mg 87%
Copper 0.69mg 0.042mg 72%
Fiber 18.4g 2.7g 63%
Polyunsaturated fat 8.844g 0.13g 58%
Magnesium 262mg 22mg 57%
Protein 18.55g 3.17g 31%
Fats 19.4g 0.49g 29%
Vitamin C 0.3mg 20.2mg 22%
Calories 446kcal 22kcal 21%
Potassium 919mg 196mg 21%
Folate 9µg 83µg 19%
Carbs 53.75g 2.85g 17%
Saturated fat 3.67g 0.05g 16%
Iron 3.31mg 2.14mg 15%
Monounsaturated fat 6.032g 0.026g 15%
Vitamin A 3µg 131µg 14%
Vitamin B1 0.034mg 0.162mg 11%
Vitamin E 1.62mg 11%
Vitamin B6 0.037mg 0.171mg 10%
Vitamin B2 0.052mg 0.129mg 6%
Vitamin B3 0.286mg 1.221mg 6%
Calcium 55mg 108mg 5%
Vitamin B5 0.056mg 0.322mg 5%
Manganese 0.496mg 0.395mg 4%
Phosphorus 92mg 73mg 3%
Choline 18.3mg 3%
Selenium 1µg 2%
Sodium 18mg 33mg 1%
Net carbs 35.35g 0.15g N/A
Sugar 0.38g N/A
Tryptophan 0.326mg 0.043mg 0%
Threonine 0.683mg 0.106mg 0%
Isoleucine 0.956mg 0.104mg 0%
Leucine 1.572mg 0.17mg 0%
Lysine 1.386mg 0.198mg 0%
Methionine 0.417mg 0.048mg 0%
Phenylalanine 0.924mg 0.128mg 0%
Valine 1.491mg 0.153mg 0%
Histidine 0.515mg 0.066mg 0%
Fructose 0.17g 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
Rapini
Rapini
1
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +485.2%
Contains more FatsFats +3859.2%
Contains more CarbsCarbs +1786%
Contains more OtherOther +304.3%
Contains more WaterWater +1956.7%

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
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +23100%
Contains more Poly. FatPolyunsaturated fat +6703.1%
Contains less Sat. FatSaturated fat -98.6%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Rapini
Rapini vs Broccoli
Broccoli
Rapini
Rapini vs Radish
Radish
Rapini
Rapini vs Rutabagas
Rutabagas

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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.