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  6. Pumpkin seeds vs. Coriander

Pumpkin seeds vs. Coriander — In-Depth Nutrition Comparison

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How are pumpkin seeds and coriander different?

  • Pumpkin seeds are richer in zinc, fiber, magnesium, copper, iron, and potassium, while coriander is higher in vitamin A, vitamin C, and folate.
  • Coriander covers your daily need for vitamin A, 134% more than pumpkin seeds.
  • Pumpkin seeds contain 262 times more saturated fat than coriander. Pumpkin seeds contain 3.67g of saturated fat, while coriander contains 0.014g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Coriander (cilantro) leaves, raw types were used in this article.

Infographic

Pumpkin seeds vs Coriander 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 19% 20% 46% 66% 75% 14% 21% 6% 56% 4.9%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +76.4%
Contains more IronIron +87%
Contains more CopperCopper +206.7%
Contains more ZincZinc +1960%
Contains more PhosphorusPhosphorus +91.7%
Contains less SodiumSodium -60.9%
Contains more ManganeseManganese +16.4%
Contains more CalciumCalcium +21.8%

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 90% 112% 50% 0% 17% 37% 21% 34% 34% 0% 775% 47% 7%
Contains more Vitamin CVitamin C +8900%
Contains more Vitamin AVitamin A +11133.3%
Contains more Vitamin B1Vitamin B1 +97.1%
Contains more Vitamin B2Vitamin B2 +211.5%
Contains more Vitamin B3Vitamin B3 +289.5%
Contains more Vitamin B5Vitamin B5 +917.9%
Contains more Vitamin B6Vitamin B6 +302.7%
Contains more FolateFolate +588.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Coriander DV% diff.
Vitamin K 310µg 258%
Zinc 10.3mg 0.5mg 89%
Fiber 18.4g 2.8g 62%
Polyunsaturated fat 8.844g 0.04g 59%
Magnesium 262mg 26mg 56%
Copper 0.69mg 0.225mg 52%
Vitamin A 3µg 337µg 37%
Protein 18.55g 2.13g 33%
Vitamin C 0.3mg 27mg 30%
Fats 19.4g 0.52g 29%
Calories 446kcal 23kcal 21%
Iron 3.31mg 1.77mg 19%
Saturated fat 3.67g 0.014g 17%
Vitamin E 2.5mg 17%
Carbs 53.75g 3.67g 17%
Monounsaturated fat 6.032g 0.275g 14%
Folate 9µg 62µg 13%
Potassium 919mg 521mg 12%
Vitamin B5 0.056mg 0.57mg 10%
Vitamin B6 0.037mg 0.149mg 9%
Vitamin B2 0.052mg 0.162mg 8%
Phosphorus 92mg 48mg 6%
Vitamin B3 0.286mg 1.114mg 5%
Vitamin B1 0.034mg 0.067mg 3%
Manganese 0.496mg 0.426mg 3%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Sodium 18mg 46mg 1%
Calcium 55mg 67mg 1%
Net carbs 35.35g 0.87g N/A
Sugar 0.87g N/A
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
2% 4% 92%
Protein: 2.13 g
Fats: 0.52 g
Carbs: 3.67 g
Water: 92.21 g
Other: 1.47 g
Contains more ProteinProtein +770.9%
Contains more FatsFats +3630.8%
Contains more CarbsCarbs +1364.6%
Contains more OtherOther +158.5%
Contains more WaterWater +1949.1%

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
4% 84% 12%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.275 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +2093.5%
Contains more Poly. FatPolyunsaturated fat +22010%
Contains less Sat. FatSaturated fat -99.6%

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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. Coriander - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/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.