Wasabi vs. Pumpkin seeds — In-Depth Nutrition Comparison
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Summary of differences between wasabi and pumpkin seeds
- Wasabi has more vitamin C, vitamin B6, vitamin B1, and calcium, while pumpkin seeds have more zinc, copper, magnesium, fiber, iron, and potassium.
- Pumpkin seeds cover your daily need for zinc, 79% more than wasabi.
- Wasabi contains 140 times more vitamin C than pumpkin seeds. While wasabi contains 41.9mg of vitamin C, pumpkin seeds contain only 0.3mg.
These are the specific foods used in this comparison Wasabi, root, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
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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 CalciumCalcium | +132.7% |
| Contains more MagnesiumMagnesium | +279.7% |
| Contains more PotassiumPotassium | +61.8% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +345.2% |
| Contains more ZincZinc | +535.8% |
| Contains more PhosphorusPhosphorus | +15% |
| Contains more ManganeseManganese | +26.9% |
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 CVitamin C | +13866.7% |
| Contains more Vitamin B1Vitamin B1 | +285.3% |
| Contains more Vitamin B2Vitamin B2 | +119.2% |
| Contains more Vitamin B3Vitamin B3 | +159.8% |
| Contains more Vitamin B5Vitamin B5 | +262.5% |
| Contains more Vitamin B6Vitamin B6 | +640.5% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 1.62mg | 10.3mg | 79% |
| Polyunsaturated fat | 8.844g | 59% | |
| Copper | 0.155mg | 0.69mg | 59% |
| Vitamin C | 41.9mg | 0.3mg | 46% |
| Magnesium | 69mg | 262mg | 46% |
| Fiber | 7.8g | 18.4g | 42% |
| Fats | 0.63g | 19.4g | 29% |
| Iron | 1.03mg | 3.31mg | 29% |
| Protein | 4.8g | 18.55g | 28% |
| Vitamin B6 | 0.274mg | 0.037mg | 18% |
| Calories | 109kcal | 446kcal | 17% |
| Saturated fat | 3.67g | 17% | |
| Monounsaturated fat | 6.032g | 15% | |
| Carbs | 23.54g | 53.75g | 10% |
| Potassium | 568mg | 919mg | 10% |
| Vitamin B1 | 0.131mg | 0.034mg | 8% |
| Calcium | 128mg | 55mg | 7% |
| Manganese | 0.391mg | 0.496mg | 5% |
| Vitamin B2 | 0.114mg | 0.052mg | 5% |
| Vitamin B3 | 0.743mg | 0.286mg | 3% |
| Vitamin B5 | 0.203mg | 0.056mg | 3% |
| Phosphorus | 80mg | 92mg | 2% |
| Folate | 18µg | 9µg | 2% |
| Net carbs | 15.74g | 35.35g | N/A |
| Sodium | 17mg | 18mg | 0% |
| Vitamin A | 2µg | 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
Protein:
4.8 g
Fats:
0.63 g
Carbs:
23.54 g
Water:
69.11 g
Other:
1.92 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1435.8% |
| Contains more ProteinProtein | +286.5% |
| Contains more FatsFats | +2979.4% |
| Contains more CarbsCarbs | +128.3% |
| Contains more OtherOther | +97.9% |
