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Pumpkin seeds vs. Chives — In-Depth Nutrition Comparison

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How are pumpkin seeds and chives different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and potassium; however, chives are richer in vitamin A, vitamin C, and folate.
  • Daily need coverage for zinc for pumpkin seeds is 89% higher.
  • Pumpkin seeds contain 25 times more saturated fat than chives. While pumpkin seeds contain 3.67g of saturated fat, chives contain only 0.146g.

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

Infographic

Pumpkin seeds vs Chives 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%
Chives
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 28% 26% 60% 52% 15% 25% 0.39% 49% 4.9%
Contains more MagnesiumMagnesium +523.8%
Contains more PotassiumPotassium +210.5%
Contains more IronIron +106.9%
Contains more CopperCopper +339.5%
Contains more ZincZinc +1739.3%
Contains more PhosphorusPhosphorus +58.6%
Contains more ManganeseManganese +33%
Contains more CalciumCalcium +67.3%
Contains less SodiumSodium -83.3%

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%
Chives
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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 194% 73% 4.2% 0% 20% 27% 12% 19% 32% 0% 532% 79% 2.8%
Contains more Vitamin CVitamin C +19266.7%
Contains more Vitamin AVitamin A +7166.7%
Contains more Vitamin B1Vitamin B1 +129.4%
Contains more Vitamin B2Vitamin B2 +121.2%
Contains more Vitamin B3Vitamin B3 +126.2%
Contains more Vitamin B5Vitamin B5 +478.6%
Contains more Vitamin B6Vitamin B6 +273%
Contains more FolateFolate +1066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Chives
1
3% 4% 91%
Protein: 3.27 g
Fats: 0.73 g
Carbs: 4.35 g
Water: 90.65 g
Other: 1 g
Contains more ProteinProtein +467.3%
Contains more FatsFats +2557.5%
Contains more CarbsCarbs +1135.6%
Contains more OtherOther +280%
Contains more WaterWater +1914.4%

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
Chives
1
29% 19% 53%
Saturated fat: Sat. Fat 0.146 g
Monounsaturated fat: Mono. Fat 0.095 g
Polyunsaturated fat: Poly. Fat 0.267 g
Contains more Mono. FatMonounsaturated fat +6249.5%
Contains more Poly. FatPolyunsaturated fat +3212.4%
Contains less Sat. FatSaturated fat -96%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Chives
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chives DV% diff.
Vitamin K 212.7µg 177%
Zinc 10.3mg 0.56mg 89%
Fiber 18.4g 2.5g 64%
Vitamin C 0.3mg 58.1mg 64%
Copper 0.69mg 0.157mg 59%
Polyunsaturated fat 8.844g 0.267g 57%
Magnesium 262mg 42mg 52%
Protein 18.55g 3.27g 31%
Fats 19.4g 0.73g 29%
Vitamin A 3µg 218µg 24%
Folate 9µg 105µg 24%
Calories 446kcal 30kcal 21%
Iron 3.31mg 1.6mg 21%
Potassium 919mg 296mg 18%
Saturated fat 3.67g 0.146g 16%
Carbs 53.75g 4.35g 16%
Monounsaturated fat 6.032g 0.095g 15%
Vitamin B6 0.037mg 0.138mg 8%
Vitamin B5 0.056mg 0.324mg 5%
Phosphorus 92mg 58mg 5%
Manganese 0.496mg 0.373mg 5%
Vitamin B2 0.052mg 0.115mg 5%
Vitamin B1 0.034mg 0.078mg 4%
Calcium 55mg 92mg 4%
Vitamin B3 0.286mg 0.647mg 2%
Selenium 0.9µg 2%
Vitamin E 0.21mg 1%
Sodium 18mg 3mg 1%
Choline 5.2mg 1%
Net carbs 35.35g 1.85g N/A
Sugar 1.85g N/A
Tryptophan 0.326mg 0.037mg 0%
Threonine 0.683mg 0.128mg 0%
Isoleucine 0.956mg 0.139mg 0%
Leucine 1.572mg 0.195mg 0%
Lysine 1.386mg 0.163mg 0%
Methionine 0.417mg 0.036mg 0%
Phenylalanine 0.924mg 0.105mg 0%
Valine 1.491mg 0.145mg 0%
Histidine 0.515mg 0.057mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Chives
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
76%
Chives
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
29%
Chives

Comparison summary

Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.85g)
Which food contains less Sodium?
Chives
Chives contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Chives
Chives is lower in Saturated fat (difference - 3.524g)
Which food is lower in glycemic index?
Chives
Chives is lower in glycemic index (difference - 45)
Which food is cheaper?
Chives
Chives is cheaper (difference - $1.8)
Which food is richer in vitamins?
Chives
Chives is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Chives - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169994/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.