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  6. Pumpkin seeds vs. Celeriac

Pumpkin seeds vs. Celeriac — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and celeriac

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, celeriac has more vitamin B6 and vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 91% higher.
  • Celeriac has 46 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while celeriac has 0.079g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Celeriac, raw.

Infographic

Pumpkin seeds vs Celeriac 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more MagnesiumMagnesium +1210%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +206.3%
Contains more IronIron +372.9%
Contains more CopperCopper +885.7%
Contains more ZincZinc +3021.2%
Contains less SodiumSodium -82%
Contains more ManganeseManganese +213.9%
Contains more PhosphorusPhosphorus +25%

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +2566.7%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +144.8%
Contains more Vitamin B5Vitamin B5 +528.6%
Contains more Vitamin B6Vitamin B6 +345.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Celeriac DV% diff.
Zinc 10.3mg 0.33mg 91%
Copper 0.69mg 0.07mg 69%
Fiber 18.4g 1.8g 66%
Polyunsaturated fat 8.844g 0.148g 58%
Magnesium 262mg 20mg 58%
Protein 18.55g 1.5g 34%
Vitamin K 41µg 34%
Iron 3.31mg 0.7mg 33%
Fats 19.4g 0.3g 29%
Calories 446kcal 42kcal 20%
Potassium 919mg 300mg 18%
Saturated fat 3.67g 0.079g 16%
Monounsaturated fat 6.032g 0.058g 15%
Manganese 0.496mg 0.158mg 15%
Carbs 53.75g 9.2g 15%
Vitamin B6 0.037mg 0.165mg 10%
Vitamin C 0.3mg 8mg 9%
Vitamin B5 0.056mg 0.352mg 6%
Sodium 18mg 100mg 4%
Phosphorus 92mg 115mg 3%
Vitamin B3 0.286mg 0.7mg 3%
Choline 9mg 2%
Vitamin E 0.36mg 2%
Vitamin B1 0.034mg 0.05mg 1%
Vitamin B2 0.052mg 0.06mg 1%
Selenium 0.7µg 1%
Calcium 55mg 43mg 1%
Net carbs 35.35g 7.4g N/A
Sugar 1.6g N/A
Vitamin A 3µg 0µg 0%
Folate 9µg 8µg 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
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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +1136.7%
Contains more FatsFats +6366.7%
Contains more CarbsCarbs +484.2%
Contains more OtherOther +280%
Contains more WaterWater +1855.6%

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
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +10300%
Contains more Poly. FatPolyunsaturated fat +5875.7%
Contains less Sat. FatSaturated fat -97.8%

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.