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  6. Pumpkin seeds vs. Watercress

Pumpkin seeds vs. Watercress — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and watercress

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, watercress has more vitamin A and vitamin C.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Watercress has 136 times less saturated fat than pumpkin seeds. Pumpkin seeds have 3.67g of saturated fat, while watercress has 0.027g.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Watercress, raw.

Infographic

Pumpkin seeds vs Watercress infographic
Infographic link

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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +1147.6%
Contains more PotassiumPotassium +178.5%
Contains more IronIron +1555%
Contains more CopperCopper +796.1%
Contains more ZincZinc +9263.6%
Contains more PhosphorusPhosphorus +53.3%
Contains less SodiumSodium -56.1%
Contains more ManganeseManganese +103.3%
Contains more CalciumCalcium +118.2%

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +43%
Contains more Vitamin CVitamin C +14233.3%
Contains more Vitamin AVitamin A +5233.3%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B5Vitamin B5 +453.6%
Contains more Vitamin B6Vitamin B6 +248.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Watercress DV% diff.
Vitamin K 250µg 208%
Zinc 10.3mg 0.11mg 93%
Fiber 18.4g 0.5g 72%
Copper 0.69mg 0.077mg 68%
Polyunsaturated fat 8.844g 0.035g 59%
Magnesium 262mg 21mg 57%
Vitamin C 0.3mg 43mg 47%
Iron 3.31mg 0.2mg 39%
Protein 18.55g 2.3g 33%
Fats 19.4g 0.1g 30%
Calories 446kcal 11kcal 22%
Potassium 919mg 330mg 17%
Saturated fat 3.67g 0.027g 17%
Carbs 53.75g 1.29g 17%
Vitamin A 3µg 160µg 17%
Monounsaturated fat 6.032g 0.008g 15%
Manganese 0.496mg 0.244mg 11%
Calcium 55mg 120mg 7%
Vitamin E 1mg 7%
Vitamin B6 0.037mg 0.129mg 7%
Vitamin B5 0.056mg 0.31mg 5%
Vitamin B1 0.034mg 0.09mg 5%
Phosphorus 92mg 60mg 5%
Vitamin B2 0.052mg 0.12mg 5%
Selenium 0.9µg 2%
Choline 9mg 2%
Vitamin B3 0.286mg 0.2mg 1%
Sodium 18mg 41mg 1%
Net carbs 35.35g 0.79g N/A
Sugar 0.2g N/A
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.03mg 0%
Threonine 0.683mg 0.133mg 0%
Isoleucine 0.956mg 0.093mg 0%
Leucine 1.572mg 0.166mg 0%
Lysine 1.386mg 0.134mg 0%
Methionine 0.417mg 0.02mg 0%
Phenylalanine 0.924mg 0.114mg 0%
Valine 1.491mg 0.137mg 0%
Histidine 0.515mg 0.04mg 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% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +706.5%
Contains more FatsFats +19300%
Contains more CarbsCarbs +4066.7%
Contains more OtherOther +216.7%
Contains more WaterWater +2013.6%

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
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +75300%
Contains more Poly. FatPolyunsaturated fat +25168.6%
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.