Pumpkin seeds vs. Kielbasa — In-Depth Nutrition Comparison
Compare
What are the differences between pumpkin seeds and kielbasa?
- Pumpkin seeds are higher in fiber, iron, and polyunsaturated fat, yet kielbasa is higher in vitamin C and monounsaturated fat.
- Pumpkin seeds' daily need coverage for fiber is 74% more.
- Pumpkin seeds have 4 times more polyunsaturated fat than kielbasa. While pumpkin seeds have 8.844g of polyunsaturated fat, kielbasa has only 2.33g.
- The amount of saturated fat in pumpkin seeds is lower.
We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Kielbasa, Polish, turkey, and beef, smoked types in this article.
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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +166.9% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +∞% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +4833.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 94% | |
| Copper | 0.69mg | 77% | |
| Fiber | 18.4g | 0g | 74% |
| Magnesium | 262mg | 62% | |
| Sodium | 18mg | 1200mg | 51% |
| Polyunsaturated fat | 8.844g | 2.33g | 43% |
| Potassium | 919mg | 27% | |
| Iron | 3.31mg | 1.24mg | 26% |
| Cholesterol | 0mg | 70mg | 23% |
| Manganese | 0.496mg | 22% | |
| Carbs | 53.75g | 3.9g | 17% |
| Vitamin C | 0.3mg | 14.8mg | 16% |
| Phosphorus | 92mg | 13% | |
| Saturated fat | 3.67g | 6.23g | 12% |
| Protein | 18.55g | 13.1g | 11% |
| Calories | 446kcal | 226kcal | 11% |
| Monounsaturated fat | 6.032g | 8.27g | 6% |
| Calcium | 55mg | 6% | |
| Vitamin B2 | 0.052mg | 4% | |
| Vitamin B6 | 0.037mg | 3% | |
| Vitamin B1 | 0.034mg | 3% | |
| Fats | 19.4g | 17.6g | 3% |
| Vitamin B3 | 0.286mg | 2% | |
| Folate | 9µg | 2% | |
| Vitamin B5 | 0.056mg | 1% | |
| Net carbs | 35.35g | 3.9g | N/A |
| Vitamin A | 3µg | 0µg | 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
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
13.1 g
Fats:
17.6 g
Carbs:
3.9 g
Water:
62 g
Other:
3.4 g
| Contains more ProteinProtein | +41.6% |
| Contains more CarbsCarbs | +1278.2% |
| Contains more OtherOther | +11.8% |
| Contains more WaterWater | +1277.8% |
~equal in
Fats
~17.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
6.23 g
Monounsaturated fat:
Mono. Fat
8.27 g
Polyunsaturated fat:
Poly. Fat
2.33 g
| Contains less Sat. FatSaturated fat | -41.1% |
| Contains more Poly. FatPolyunsaturated fat | +279.6% |
| Contains more Mono. FatMonounsaturated fat | +37.1% |
