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  6. Pumpkin seeds vs. Jerusalem artichoke

Pumpkin seeds vs. Jerusalem artichoke — In-Depth Nutrition Comparison

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How are pumpkin seeds and jerusalem artichoke different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, manganese, and potassium; however, jerusalem artichoke is richer in vitamin B1, vitamin B5, and vitamin B3.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.

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

Infographic

Pumpkin seeds vs Jerusalem artichoke 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 12% 4.2% 38% 128% 47% 3.3% 33% 0.52% 7.8% 3.8%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +114.2%
Contains more CopperCopper +392.9%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +17.9%
Contains more ManganeseManganese +726.7%
Contains less SodiumSodium -77.8%
~equal in Iron ~3.4mg

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 13% 0.33% 3.8% 0% 50% 14% 24% 24% 18% 0% 0.25% 9.8% 16%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +354.5%
Contains more Vitamin B5Vitamin B5 +608.9%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Jerusalem artichoke DV% diff.
Zinc 10.3mg 0.12mg 93%
Fiber 18.4g 1.6g 67%
Copper 0.69mg 0.14mg 61%
Polyunsaturated fat 8.844g 0.001g 59%
Magnesium 262mg 17mg 58%
Protein 18.55g 2g 33%
Fats 19.4g 0.01g 30%
Calories 446kcal 73kcal 19%
Manganese 0.496mg 0.06mg 19%
Saturated fat 3.67g 0g 17%
Monounsaturated fat 6.032g 0.004g 15%
Vitamin B1 0.034mg 0.2mg 14%
Potassium 919mg 429mg 14%
Carbs 53.75g 17.44g 12%
Vitamin B5 0.056mg 0.397mg 7%
Vitamin B3 0.286mg 1.3mg 6%
Choline 30mg 5%
Vitamin C 0.3mg 4mg 4%
Calcium 55mg 14mg 4%
Vitamin B6 0.037mg 0.077mg 3%
Phosphorus 92mg 78mg 2%
Folate 9µg 13µg 1%
Sodium 18mg 4mg 1%
Vitamin E 0.19mg 1%
Selenium 0.7µg 1%
Vitamin B2 0.052mg 0.06mg 1%
Iron 3.31mg 3.4mg 1%
Net carbs 35.35g 15.84g N/A
Sugar 9.6g N/A
Vitamin A 3µg 1µg 0%
Vitamin K 0.1µg 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
2% 17% 78% 3%
Protein: 2 g
Fats: 0.01 g
Carbs: 17.44 g
Water: 78.01 g
Other: 2.54 g
Contains more ProteinProtein +827.5%
Contains more FatsFats +193900%
Contains more CarbsCarbs +208.2%
Contains more OtherOther +49.6%
Contains more WaterWater +1633.6%

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
80% 20%
Saturated fat: Sat. Fat 0 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.001 g
Contains more Mono. FatMonounsaturated fat +150700%
Contains more Poly. FatPolyunsaturated fat +884300%
Contains less Sat. FatSaturated fat -100%

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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. Jerusalem artichoke - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169236/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.