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Pumpkin seeds vs. Brussels sprouts — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and Brussels sprouts

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium, while Brussels sprouts have more vitamin C, vitamin B6, and vitamin A.
  • Brussels sprouts' daily need coverage for vitamin C is 94% higher.
  • Brussels sprouts contain 59 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while Brussels sprouts contain 0.062g.

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

Infographic

Pumpkin seeds vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +31%
Contains more PotassiumPotassium +136.2%
Contains more IronIron +136.4%
Contains more CopperCopper +885.7%
Contains more ZincZinc +2352.4%
Contains more PhosphorusPhosphorus +33.3%
Contains less SodiumSodium -28%
Contains more ManganeseManganese +47.2%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin CVitamin C +28233.3%
Contains more Vitamin AVitamin A +1166.7%
Contains more Vitamin B1Vitamin B1 +308.8%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +160.5%
Contains more Vitamin B5Vitamin B5 +451.8%
Contains more Vitamin B6Vitamin B6 +491.9%
Contains more FolateFolate +577.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brussels sprouts DV% diff.
Polyunsaturated fat 8.844g 153g 961%
Vitamin K 177µg 148%
Vitamin C 0.3mg 85mg 94%
Zinc 10.3mg 0.42mg 90%
Copper 0.69mg 0.07mg 69%
Fiber 18.4g 3.8g 58%
Magnesium 262mg 23mg 57%
Protein 18.55g 3.38g 30%
Fats 19.4g 0.3g 29%
Iron 3.31mg 1.4mg 24%
Calories 446kcal 43kcal 20%
Potassium 919mg 389mg 16%
Saturated fat 3.67g 0.062g 16%
Monounsaturated fat 6.032g 0.023g 15%
Carbs 53.75g 8.95g 15%
Vitamin B6 0.037mg 0.219mg 14%
Folate 9µg 61µg 13%
Vitamin B1 0.034mg 0.139mg 9%
Manganese 0.496mg 0.337mg 7%
Vitamin E 0.88mg 6%
Vitamin B5 0.056mg 0.309mg 5%
Vitamin A 3µg 38µg 4%
Choline 19.1mg 3%
Vitamin B2 0.052mg 0.09mg 3%
Vitamin B3 0.286mg 0.745mg 3%
Selenium 1.6µg 3%
Phosphorus 92mg 69mg 3%
Calcium 55mg 42mg 1%
Fructose 0.93g 1%
Net carbs 35.35g 5.15g N/A
Sugar 2.2g N/A
Sodium 18mg 25mg 0%
Tryptophan 0.326mg 0.037mg 0%
Threonine 0.683mg 0.12mg 0%
Isoleucine 0.956mg 0.132mg 0%
Leucine 1.572mg 0.152mg 0%
Lysine 1.386mg 0.154mg 0%
Methionine 0.417mg 0.032mg 0%
Phenylalanine 0.924mg 0.098mg 0%
Valine 1.491mg 0.155mg 0%
Histidine 0.515mg 0.076mg 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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +448.8%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +500.6%
Contains more OtherOther +177.4%
Contains more WaterWater +1811.1%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +26126.1%
Contains less Sat. FatSaturated fat -98.3%
Contains more Poly. FatPolyunsaturated fat +1630%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.