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  6. Pumpkin seeds vs. Chinese cuisine

Pumpkin seeds vs. Chinese cuisine — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and chinese cuisine?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese, yet chinese cuisine is richer in vitamin A and vitamin B12.
  • Pumpkin seeds' daily need coverage for zinc is 80% higher.
  • Pumpkin seeds have 17 times more magnesium than chinese cuisine. Pumpkin seeds have 262mg of magnesium, while chinese cuisine has 15mg.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Restaurant, Chinese, beef, and vegetables types in this comparison.

Infographic

Pumpkin seeds vs Chinese cuisine 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +350.5%
Contains more IronIron +198.2%
Contains more CopperCopper +1308.2%
Contains more ZincZinc +586.7%
Contains more PhosphorusPhosphorus +21.1%
Contains less SodiumSodium -95.6%
Contains more ManganeseManganese +237.4%

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%
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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
Contains more Vitamin CVitamin C +3766.7%
Contains more Vitamin AVitamin A +2000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +361.5%
Contains more Vitamin B5Vitamin B5 +691.1%
Contains more Vitamin B6Vitamin B6 +335.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +400%
~equal in Vitamin B1 ~0.033mg
~equal in Vitamin B2 ~0.055mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chinese cuisine DV% diff.
Zinc 10.3mg 1.5mg 80%
Copper 0.69mg 0.049mg 71%
Fiber 18.4g 1.5g 68%
Magnesium 262mg 15mg 59%
Polyunsaturated fat 8.844g 2.13g 45%
Vitamin K 51.3µg 43%
Iron 3.31mg 1.11mg 28%
Protein 18.55g 7.08g 23%
Fats 19.4g 5.3g 22%
Potassium 919mg 204mg 21%
Vitamin B12 0µg 0.48µg 20%
Sodium 18mg 409mg 17%
Calories 446kcal 105kcal 17%
Manganese 0.496mg 0.147mg 15%
Carbs 53.75g 7.29g 15%
Vitamin C 0.3mg 11.6mg 13%
Saturated fat 3.67g 0.978g 12%
Monounsaturated fat 6.032g 1.217g 12%
Selenium 6.7µg 12%
Vitamin B6 0.037mg 0.161mg 10%
Folate 9µg 45µg 9%
Vitamin B5 0.056mg 0.443mg 8%
Vitamin A 3µg 63µg 7%
Choline 34.5mg 6%
Vitamin B3 0.286mg 1.32mg 6%
Vitamin E 0.82mg 5%
Cholesterol 0mg 14mg 5%
Calcium 55mg 22mg 3%
Phosphorus 92mg 76mg 2%
Vitamin D 0µg 0.1µg 1%
Fructose 0.55g 1%
Starch 1.82g 1%
Net carbs 35.35g 5.79g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.41g N/A
Vitamin B1 0.034mg 0.033mg 0%
Vitamin B2 0.052mg 0.055mg 0%
Trans fat 0.058g N/A
Tryptophan 0.326mg 0.083mg 0%
Threonine 0.683mg 0.313mg 0%
Isoleucine 0.956mg 0.314mg 0%
Leucine 1.572mg 0.525mg 0%
Lysine 1.386mg 0.552mg 0%
Methionine 0.417mg 0.158mg 0%
Phenylalanine 0.924mg 0.317mg 0%
Valine 1.491mg 0.327mg 0%
Histidine 0.515mg 0.207mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

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
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
Contains more ProteinProtein +162%
Contains more FatsFats +266%
Contains more CarbsCarbs +637.3%
Contains more OtherOther +151.7%
Contains more WaterWater +1651.6%

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
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
Contains more Mono. FatMonounsaturated fat +395.6%
Contains more Poly. FatPolyunsaturated fat +315.2%
Contains less Sat. FatSaturated fat -73.4%

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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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/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.