Pumpkin seed vs. Beef — In-Depth Nutrition Comparison
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Significant differences between Pumpkin seed and Beef
- Pumpkin seed has more Fiber, Copper, Zinc, and Magnesium, however, Beef is richer in Vitamin B12, Vitamin B6, Vitamin B3, Vitamin B2, and Phosphorus.
- Beef covers your daily Vitamin B12 needs 175% more than Pumpkin seed.
Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.
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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
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Calcium
+323.1%
Contains
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Magnesium
+1771.4%
Contains
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Potassium
+161.1%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+178.4%
Contains
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Copper
+611.3%
Contains
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Manganese
+5411.1%
Contains
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Phosphorus
+181.5%
Equal in Iron - 3.04
Contains
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Calcium
+323.1%
Contains
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Magnesium
+1771.4%
Contains
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Potassium
+161.1%
Contains
less
Sodium
-66.7%
Contains
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Zinc
+178.4%
Contains
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Copper
+611.3%
Contains
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Manganese
+5411.1%
Contains
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Phosphorus
+181.5%
Equal in Iron - 3.04
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
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Vitamin A
+933.3%
Contains
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Vitamin C
+∞%
Contains
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Folate
+28.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+117.6%
Contains
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Vitamin B2
+669.2%
Contains
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Vitamin B3
+1914%
Contains
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Vitamin B5
+758.9%
Contains
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Vitamin B6
+1708.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+933.3%
Contains
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Vitamin C
+∞%
Contains
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Folate
+28.6%
Contains
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Vitamin D
+∞%
Contains
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Vitamin B1
+117.6%
Contains
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Vitamin B2
+669.2%
Contains
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Vitamin B3
+1914%
Contains
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Vitamin B5
+758.9%
Contains
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Vitamin B6
+1708.1%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+196.6%
Contains
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Carbs
+∞%
Contains
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Other
+1800%
Contains
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Protein
+48.5%
Contains
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Water
+1360.2%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
27.55 g
Fats:
6.54 g
Carbs:
0 g
Water:
65.71 g
Other:
0.2 g
Contains
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Fats
+196.6%
Contains
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Carbs
+∞%
Contains
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Other
+1800%
Contains
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Protein
+48.5%
Contains
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Water
+1360.2%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+120.6%
Contains
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Polyunsaturated fat
+1562.4%
Contains
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Saturated Fat
-29.3%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
2.595 g
Monounsaturated Fat:
2.734 g
Polyunsaturated fat:
0.532 g
Contains
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Monounsaturated Fat
+120.6%
Contains
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Polyunsaturated fat
+1562.4%
Contains
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Saturated Fat
-29.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 0g |
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| Protein | 18.55g | 27.55g |
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| Fats | 19.4g | 6.54g |
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| Carbs | 53.75g | 0g |
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| Calories | 446kcal | 169kcal |
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| Fiber | 18.4g | 0g |
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| Calcium | 55mg | 13mg |
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| Iron | 3.31mg | 3.04mg |
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| Magnesium | 262mg | 14mg |
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| Phosphorus | 92mg | 259mg |
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| Potassium | 919mg | 352mg |
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| Sodium | 18mg | 54mg |
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| Zinc | 10.3mg | 3.7mg |
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| Copper | 0.69mg | 0.097mg |
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| Manganese | 0.496mg | 0.009mg |
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| Selenium | 25.4µg |
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| Vitamin A | 62IU | 6IU |
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| Vitamin A RAE | 3µg | 2µg |
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| Vitamin E | 0.25mg |
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| Vitamin D | 0IU | 3IU |
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| Vitamin D | 0µg | 0.1µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.074mg |
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| Vitamin B2 | 0.052mg | 0.4mg |
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| Vitamin B3 | 0.286mg | 5.76mg |
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| Vitamin B5 | 0.056mg | 0.481mg |
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| Vitamin B6 | 0.037mg | 0.669mg |
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| Folate | 9µg | 7µg |
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| Vitamin B12 | 0µg | 4.21µg |
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| Vitamin K | 1.6µg |
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| Tryptophan | 0.326mg | 0.359mg |
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| Threonine | 0.683mg | 1.534mg |
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| Isoleucine | 0.956mg | 1.52mg |
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| Leucine | 1.572mg | 2.833mg |
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| Lysine | 1.386mg | 3.178mg |
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| Methionine | 0.417mg | 0.871mg |
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| Phenylalanine | 0.924mg | 1.299mg |
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| Valine | 1.491mg | 1.603mg |
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| Histidine | 0.515mg | 1.244mg |
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| Cholesterol | 0mg | 85mg |
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| Trans Fat | 0.375g |
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| Saturated Fat | 3.67g | 2.595g |
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| Omega-3 - DHA | 0.002g |
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| Omega-3 - EPA | 0.002g |
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| Omega-3 - DPA | 0.011g |
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| Monounsaturated Fat | 6.032g | 2.734g |
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| Polyunsaturated fat | 8.844g | 0.532g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 0.349g |
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| Omega-3 - ALA | 0.013g |
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| Omega-6 - Dihomo-gamma-linoleic acid | 0.017g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
79%
Minerals Daily Need Coverage Score
103%
55%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 85mg)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Beef is lower in Saturated Fat (difference - 1.075g)
Which food is lower in glycemic index?
Beef is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef is cheaper (difference - $2.2)
Which food is richer in vitamins?
Beef is relatively richer in vitamins