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  6. Pumpkin seeds vs. Parsley

Pumpkin seeds vs. Parsley — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and parsley

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and manganese; however, parsley is richer in vitamin A, vitamin C, iron, and folate.
  • Parsley covers your daily vitamin A needs 167% more than pumpkin seeds.
  • Parsley has 28 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while parsley has 0.132g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Parsley, fresh.

Infographic

Pumpkin seeds vs Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains more MagnesiumMagnesium +424%
Contains more PotassiumPotassium +65.9%
Contains more CopperCopper +363.1%
Contains more ZincZinc +862.6%
Contains more PhosphorusPhosphorus +58.6%
Contains less SodiumSodium -67.9%
Contains more ManganeseManganese +210%
Contains more CalciumCalcium +150.9%
Contains more IronIron +87.3%

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%
Parsley
Parsley
11
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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Contains more Vitamin CVitamin C +44233.3%
Contains more Vitamin AVitamin A +13933.3%
Contains more Vitamin B1Vitamin B1 +152.9%
Contains more Vitamin B2Vitamin B2 +88.5%
Contains more Vitamin B3Vitamin B3 +359.1%
Contains more Vitamin B5Vitamin B5 +614.3%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more FolateFolate +1588.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Parsley DV% diff.
Vitamin K 1640µg 1367%
Vitamin C 0.3mg 133mg 147%
Zinc 10.3mg 1.07mg 84%
Fiber 18.4g 3.3g 60%
Copper 0.69mg 0.149mg 60%
Polyunsaturated fat 8.844g 0.124g 58%
Magnesium 262mg 50mg 50%
Vitamin A 3µg 421µg 46%
Folate 9µg 152µg 36%
Iron 3.31mg 6.2mg 36%
Protein 18.55g 2.97g 31%
Fats 19.4g 0.79g 29%
Calories 446kcal 36kcal 21%
Carbs 53.75g 6.33g 16%
Saturated fat 3.67g 0.132g 16%
Manganese 0.496mg 0.16mg 15%
Monounsaturated fat 6.032g 0.295g 14%
Potassium 919mg 554mg 11%
Calcium 55mg 138mg 8%
Vitamin B5 0.056mg 0.4mg 7%
Vitamin B3 0.286mg 1.313mg 6%
Phosphorus 92mg 58mg 5%
Vitamin E 0.75mg 5%
Vitamin B1 0.034mg 0.086mg 4%
Vitamin B6 0.037mg 0.09mg 4%
Vitamin B2 0.052mg 0.098mg 4%
Choline 12.8mg 2%
Sodium 18mg 56mg 2%
Net carbs 35.35g 3.03g N/A
Sugar 0.85g N/A
Selenium 0.1µg 0%
Tryptophan 0.326mg 0.045mg 0%
Threonine 0.683mg 0.122mg 0%
Isoleucine 0.956mg 0.118mg 0%
Leucine 1.572mg 0.204mg 0%
Lysine 1.386mg 0.181mg 0%
Methionine 0.417mg 0.042mg 0%
Phenylalanine 0.924mg 0.145mg 0%
Valine 1.491mg 0.172mg 0%
Histidine 0.515mg 0.061mg 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% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more ProteinProtein +524.6%
Contains more FatsFats +2355.7%
Contains more CarbsCarbs +749.1%
Contains more OtherOther +72.7%
Contains more WaterWater +1849.1%

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
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains more Mono. FatMonounsaturated fat +1944.7%
Contains more Poly. FatPolyunsaturated fat +7032.3%
Contains less Sat. FatSaturated fat -96.4%

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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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.