Pumpkin seeds vs. Parsnip — In-Depth Nutrition Comparison
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Differences between pumpkin seeds and parsnip
- Pumpkin seeds have more zinc, copper, magnesium, fiber, iron, and potassium, while parsnip has more vitamin C, folate, and vitamin B5.
- Pumpkin seeds' daily need coverage for zinc is 88% higher.
- Parsnip contains 73 times less saturated fat than pumpkin seeds. Pumpkin seeds contain 3.67g of saturated fat, while parsnip contains 0.05g.
The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Parsnips, raw.
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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.
| Contains more MagnesiumMagnesium | +803.4% |
| Contains more CalciumCalcium | +52.8% |
| Contains more PotassiumPotassium | +145.1% |
| Contains more IronIron | +461% |
| Contains more CopperCopper | +475% |
| Contains more ZincZinc | +1645.8% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains less SodiumSodium | -44.4% |
| Contains more ManganeseManganese | +12.9% |
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 CVitamin C | +5566.7% |
| Contains more Vitamin B1Vitamin B1 | +164.7% |
| Contains more Vitamin B3Vitamin B3 | +144.8% |
| Contains more Vitamin B5Vitamin B5 | +971.4% |
| Contains more Vitamin B6Vitamin B6 | +143.2% |
| Contains more FolateFolate | +644.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 10.3mg | 0.59mg | 88% |
| Copper | 0.69mg | 0.12mg | 63% |
| Polyunsaturated fat | 8.844g | 0.047g | 59% |
| Magnesium | 262mg | 29mg | 55% |
| Fiber | 18.4g | 4.9g | 54% |
| Protein | 18.55g | 1.2g | 35% |
| Iron | 3.31mg | 0.59mg | 34% |
| Fats | 19.4g | 0.3g | 29% |
| Calories | 446kcal | 75kcal | 19% |
| Vitamin C | 0.3mg | 17mg | 19% |
| Vitamin K | 22.5µg | 19% | |
| Saturated fat | 3.67g | 0.05g | 16% |
| Potassium | 919mg | 375mg | 16% |
| Folate | 9µg | 67µg | 15% |
| Monounsaturated fat | 6.032g | 0.112g | 15% |
| Carbs | 53.75g | 17.99g | 12% |
| Vitamin B5 | 0.056mg | 0.6mg | 11% |
| Vitamin E | 1.49mg | 10% | |
| Vitamin B1 | 0.034mg | 0.09mg | 5% |
| Vitamin B6 | 0.037mg | 0.09mg | 4% |
| Vitamin B3 | 0.286mg | 0.7mg | 3% |
| Selenium | 1.8µg | 3% | |
| Manganese | 0.496mg | 0.56mg | 3% |
| Phosphorus | 92mg | 71mg | 3% |
| Calcium | 55mg | 36mg | 2% |
| Net carbs | 35.35g | 13.09g | N/A |
| Sugar | 4.8g | N/A | |
| Sodium | 18mg | 10mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin B2 | 0.052mg | 0.05mg | 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:
1.2 g
Fats:
0.3 g
Carbs:
17.99 g
Water:
79.53 g
Other:
0.98 g
| Contains more ProteinProtein | +1445.8% |
| Contains more FatsFats | +6366.7% |
| Contains more CarbsCarbs | +198.8% |
| Contains more OtherOther | +287.8% |
| Contains more WaterWater | +1667.3% |
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
0.05 g
Monounsaturated fat:
Mono. Fat
0.112 g
Polyunsaturated fat:
Poly. Fat
0.047 g
| Contains more Mono. FatMonounsaturated fat | +5285.7% |
| Contains more Poly. FatPolyunsaturated fat | +18717% |
| Contains less Sat. FatSaturated fat | -98.6% |
