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  6. Pumpkin seeds vs. Scallion

Pumpkin seeds vs. Scallion — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and scallion

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, scallion has more vitamin C and vitamin A.
  • Daily need coverage for zinc for pumpkin seeds is 90% higher.
  • Scallion has 115 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while scallion has 0.032g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Pumpkin seeds vs Scallion 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 14% 22% 24% 56% 28% 11% 16% 2.1% 21% 3.3%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +233%
Contains more IronIron +123.6%
Contains more CopperCopper +731.3%
Contains more ZincZinc +2541%
Contains more PhosphorusPhosphorus +148.6%
Contains more ManganeseManganese +210%
Contains more CalciumCalcium +30.9%
Contains less SodiumSodium -11.1%

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 63% 17% 11% 0% 14% 18% 9.8% 4.5% 14% 0% 518% 48% 3.1%
Contains more Vitamin CVitamin C +6166.7%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin B1Vitamin B1 +61.8%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +83.6%
Contains more Vitamin B5Vitamin B5 +33.9%
Contains more Vitamin B6Vitamin B6 +64.9%
Contains more FolateFolate +611.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Scallion DV% diff.
Vitamin K 207µg 173%
Zinc 10.3mg 0.39mg 90%
Copper 0.69mg 0.083mg 67%
Fiber 18.4g 2.6g 63%
Polyunsaturated fat 8.844g 0.074g 58%
Magnesium 262mg 20mg 58%
Protein 18.55g 1.83g 33%
Fats 19.4g 0.19g 30%
Iron 3.31mg 1.48mg 23%
Calories 446kcal 32kcal 21%
Vitamin C 0.3mg 18.8mg 21%
Potassium 919mg 276mg 19%
Saturated fat 3.67g 0.032g 17%
Monounsaturated fat 6.032g 0.027g 15%
Carbs 53.75g 7.34g 15%
Manganese 0.496mg 0.16mg 15%
Folate 9µg 64µg 14%
Phosphorus 92mg 37mg 8%
Vitamin A 3µg 50µg 5%
Vitamin E 0.55mg 4%
Vitamin B6 0.037mg 0.061mg 2%
Vitamin B1 0.034mg 0.055mg 2%
Vitamin B2 0.052mg 0.08mg 2%
Calcium 55mg 72mg 2%
Vitamin B3 0.286mg 0.525mg 1%
Selenium 0.6µg 1%
Choline 5.7mg 1%
Net carbs 35.35g 4.74g N/A
Sugar 2.33g N/A
Sodium 18mg 16mg 0%
Vitamin B5 0.056mg 0.075mg 0%
Tryptophan 0.326mg 0.02mg 0%
Threonine 0.683mg 0.072mg 0%
Isoleucine 0.956mg 0.077mg 0%
Leucine 1.572mg 0.109mg 0%
Lysine 1.386mg 0.091mg 0%
Methionine 0.417mg 0.02mg 0%
Phenylalanine 0.924mg 0.059mg 0%
Valine 1.491mg 0.081mg 0%
Histidine 0.515mg 0.032mg 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% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more ProteinProtein +913.7%
Contains more FatsFats +10110.5%
Contains more CarbsCarbs +632.3%
Contains more OtherOther +369.1%
Contains more WaterWater +1896.2%

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
24% 20% 56%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.027 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +22240.7%
Contains more Poly. FatPolyunsaturated fat +11851.4%
Contains less Sat. FatSaturated fat -99.1%

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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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.