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  6. Garden rhubarb vs. Pumpkin seeds

Garden rhubarb vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between garden rhubarb and pumpkin seeds

  • Garden rhubarb has more vitamin C; however, pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, manganese, and phosphorus.
  • Pumpkin seeds cover your daily zinc needs 93% more than garden rhubarb.
  • Pumpkin seeds have 27 times less vitamin C than garden rhubarb. Garden rhubarb has 8mg of vitamin C, while pumpkin seeds have 0.3mg.
  • Garden rhubarb contains less saturated fat.

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

Infographic

Garden rhubarb vs Pumpkin seeds 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 8.6% 26% 25% 8.3% 7% 2.7% 6% 0.52% 26% 6%
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%
Contains more CalciumCalcium +56.4%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +2083.3%
Contains more PotassiumPotassium +219.1%
Contains more IronIron +1404.5%
Contains more CopperCopper +3185.7%
Contains more ZincZinc +10200%
Contains more PhosphorusPhosphorus +557.1%
Contains more ManganeseManganese +153.1%

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 27% 1.7% 5.4% 0% 5% 6.9% 5.6% 5.1% 5.5% 0% 73% 5.3% 3.3%
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%
Contains more Vitamin CVitamin C +2566.7%
Contains more Vitamin AVitamin A +66.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +51.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +73.3%
Contains more Vitamin B6Vitamin B6 +54.2%
Contains more FolateFolate +28.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.286mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garden rhubarb Pumpkin seeds DV% diff.
Zinc 0.1mg 10.3mg 93%
Copper 0.021mg 0.69mg 74%
Fiber 1.8g 18.4g 66%
Magnesium 12mg 262mg 60%
Polyunsaturated fat 0.099g 8.844g 58%
Iron 0.22mg 3.31mg 39%
Protein 0.9g 18.55g 35%
Fats 0.2g 19.4g 30%
Vitamin K 29.3µg 24%
Calories 21kcal 446kcal 21%
Potassium 288mg 919mg 19%
Carbs 4.54g 53.75g 16%
Saturated fat 0.053g 3.67g 16%
Monounsaturated fat 0.039g 6.032g 15%
Manganese 0.196mg 0.496mg 13%
Phosphorus 14mg 92mg 11%
Vitamin C 8mg 0.3mg 9%
Calcium 86mg 55mg 3%
Vitamin E 0.27mg 2%
Selenium 1.1µg 2%
Vitamin B2 0.03mg 0.052mg 2%
Choline 6.1mg 1%
Folate 7µg 9µg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin B6 0.024mg 0.037mg 1%
Vitamin B5 0.085mg 0.056mg 1%
Sodium 4mg 18mg 1%
Net carbs 2.74g 35.35g N/A
Sugar 1.1g N/A
Vitamin A 5µg 3µg 0%
Vitamin B3 0.3mg 0.286mg 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
5% 94%
Protein: 0.9 g
Fats: 0.2 g
Carbs: 4.54 g
Water: 93.61 g
Other: 0.75 g
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
Contains more WaterWater +1980.2%
Contains more ProteinProtein +1961.1%
Contains more FatsFats +9600%
Contains more CarbsCarbs +1083.9%
Contains more OtherOther +406.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.099 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +15366.7%
Contains more Poly. FatPolyunsaturated fat +8833.3%

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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. Garden rhubarb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167758/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.