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  6. Pumpkin seeds vs. Mustard Greens Raw

Pumpkin seeds vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and mustard Greens Raw

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium, while mustard Greens Raw have more vitamin C, vitamin A, and vitamin B6.
  • Pumpkin seeds cover your daily need for zinc, 91% more than mustard Greens Raw.
  • Pumpkin seeds contain 367 times more saturated fat than mustard Greens Raw. While pumpkin seeds contain 3.67g of saturated fat, mustard Greens Raw contain only 0.01g.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mustard greens, raw.

Infographic

Pumpkin seeds vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +139.3%
Contains more IronIron +101.8%
Contains more CopperCopper +318.2%
Contains more ZincZinc +4020%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +109.1%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin CVitamin C +23233.3%
Contains more Vitamin AVitamin A +4933.3%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +179.7%
Contains more Vitamin B5Vitamin B5 +275%
Contains more Vitamin B6Vitamin B6 +386.5%
Contains more FolateFolate +33.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Zinc 10.3mg 0.25mg 91%
Vitamin C 0.3mg 70mg 77%
Fiber 18.4g 3.2g 61%
Polyunsaturated fat 8.844g 0.038g 59%
Copper 0.69mg 0.165mg 58%
Magnesium 262mg 32mg 55%
Protein 18.55g 2.86g 31%
Fats 19.4g 0.42g 29%
Manganese 0.496mg 22%
Calories 446kcal 27kcal 21%
Iron 3.31mg 1.64mg 21%
Saturated fat 3.67g 0.01g 17%
Potassium 919mg 384mg 16%
Vitamin A 3µg 151µg 16%
Carbs 53.75g 4.67g 16%
Monounsaturated fat 6.032g 0.092g 15%
Vitamin E 2.01mg 13%
Vitamin B6 0.037mg 0.18mg 11%
Calcium 55mg 115mg 6%
Phosphorus 92mg 58mg 5%
Vitamin B1 0.034mg 0.08mg 4%
Vitamin B2 0.052mg 0.11mg 4%
Vitamin B3 0.286mg 0.8mg 3%
Vitamin B5 0.056mg 0.21mg 3%
Selenium 0.9µg 2%
Folate 9µg 12µg 1%
Net carbs 35.35g 1.47g N/A
Sugar 1.32g N/A
Sodium 18mg 20mg 0%
Choline 0.5mg 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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +548.6%
Contains more FatsFats +4519%
Contains more CarbsCarbs +1051%
Contains more OtherOther +181.5%
Contains more WaterWater +1915.6%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +6456.5%
Contains more Poly. FatPolyunsaturated fat +23173.7%
Contains less Sat. FatSaturated fat -99.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.