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  6. Pumpkin seeds vs. Rutabagas

Pumpkin seeds vs. Rutabagas — In-Depth Nutrition Comparison

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How are pumpkin seeds and rutabagas different?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus, while rutabagas are higher in vitamin C.
  • Pumpkin seeds cover your daily need for zinc, 91% more than rutabagas.
  • Pumpkin seeds contain 136 times more saturated fat than rutabagas. Pumpkin seeds contain 3.67g of saturated fat, while rutabagas contain 0.027g.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Rutabagas, raw types were used in this article.

Infographic

Pumpkin seeds vs Rutabagas 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% 13% 27% 17% 11% 6.5% 23% 1.6% 17% 3.8%
Contains more MagnesiumMagnesium +1210%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +201.3%
Contains more IronIron +652.3%
Contains more CopperCopper +2056.3%
Contains more ZincZinc +4191.7%
Contains more PhosphorusPhosphorus +73.6%
Contains more ManganeseManganese +278.6%
Contains less SodiumSodium -33.3%

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%
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 83% 0% 6% 0% 23% 9.2% 13% 9.6% 23% 0% 0.75% 16% 7.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +30%
Contains more Vitamin CVitamin C +8233.3%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B3Vitamin B3 +144.8%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Rutabagas DV% diff.
Zinc 10.3mg 0.24mg 91%
Copper 0.69mg 0.032mg 73%
Fiber 18.4g 2.3g 64%
Polyunsaturated fat 8.844g 0.088g 58%
Magnesium 262mg 20mg 58%
Iron 3.31mg 0.44mg 36%
Protein 18.55g 1.08g 35%
Fats 19.4g 0.16g 30%
Vitamin C 0.3mg 25mg 27%
Calories 446kcal 37kcal 20%
Potassium 919mg 305mg 18%
Saturated fat 3.67g 0.027g 17%
Manganese 0.496mg 0.131mg 16%
Monounsaturated fat 6.032g 0.025g 15%
Carbs 53.75g 8.62g 15%
Phosphorus 92mg 53mg 6%
Vitamin B6 0.037mg 0.1mg 5%
Vitamin B1 0.034mg 0.09mg 5%
Choline 14.1mg 3%
Vitamin B3 0.286mg 0.7mg 3%
Folate 9µg 21µg 3%
Vitamin E 0.3mg 2%
Vitamin B5 0.056mg 0.16mg 2%
Fructose 1.61g 2%
Vitamin B2 0.052mg 0.04mg 1%
Selenium 0.7µg 1%
Calcium 55mg 43mg 1%
Net carbs 35.35g 6.32g N/A
Sugar 4.46g N/A
Starch 0.4g 0%
Sodium 18mg 12mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.3µg 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
9% 89%
Protein: 1.08 g
Fats: 0.16 g
Carbs: 8.62 g
Water: 89.43 g
Other: 0.71 g
Contains more ProteinProtein +1617.6%
Contains more FatsFats +12025%
Contains more CarbsCarbs +523.5%
Contains more OtherOther +435.2%
Contains more WaterWater +1887.3%

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
19% 18% 63%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.088 g
Contains more Mono. FatMonounsaturated fat +24028%
Contains more Poly. FatPolyunsaturated fat +9950%
Contains less Sat. FatSaturated fat -99.3%

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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. Rutabagas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168454/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.