Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seed
  5. Compare
  6. Pumpkin seed vs. Pork

Pumpkin seed vs. Pork — In-Depth Nutrition Comparison

Compare

A recap on differences between Pumpkin seed and Pork

  • Pumpkin seed has more Fiber, Zinc, Copper, Magnesium, and Iron, however, Pork is higher in Vitamin B1, Vitamin B6, Vitamin B3, and Vitamin B12.
  • Pumpkin seed covers your daily Fiber needs 74% more than Pork.
  • Pork contains 9 times less Copper than Pumpkin seed. Pumpkin seed contains 0.69mg of Copper, while Pork contains 0.073mg.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Pumpkin seed vs Pork 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.
Pumpkin seed
Pumpkin seed
8
:
2
Pork
Pork
Contains more Calcium +189.5%
Contains more Iron +280.5%
Contains more Magnesium +835.7%
Contains more Potassium +117.3%
Contains less Sodium -71%
Contains more Zinc +331%
Contains more Copper +845.2%
Contains more Manganese +5411.1%
Contains more Phosphorus +167.4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +189.5%
Contains more Iron +280.5%
Contains more Magnesium +835.7%
Contains more Potassium +117.3%
Contains less Sodium -71%
Contains more Zinc +331%
Contains more Copper +845.2%
Contains more Manganese +5411.1%
Contains more Phosphorus +167.4%

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.
Pumpkin seed
Pumpkin seed
2
:
10
Pork
Pork
Contains more Vitamin A +785.7%
Contains more Folate +80%
Contains more Vitamin D +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +2479.4%
Contains more Vitamin B2 +517.3%
Contains more Vitamin B3 +1661.2%
Contains more Vitamin B5 +1146.4%
Contains more Vitamin B6 +1154.1%
Contains more Vitamin B12 +∞%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +785.7%
Contains more Folate +80%
Contains more Vitamin D +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +2479.4%
Contains more Vitamin B2 +517.3%
Contains more Vitamin B3 +1661.2%
Contains more Vitamin B5 +1146.4%
Contains more Vitamin B6 +1154.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Pork
Pork
Contains more Fats +39.4%
Contains more Carbs +∞%
Contains more Other +327%
Contains more Protein +47.3%
Contains more Water +1186%
Pumpkin seed
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
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Fats +39.4%
Contains more Carbs +∞%
Contains more Other +327%
Contains more Protein +47.3%
Contains more Water +1186%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Pork
Pork
Contains less Saturated Fat -29.8%
Contains more Polyunsaturated fat +637%
Equal in Monounsaturated Fat - 6.19
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -29.8%
Contains more Polyunsaturated fat +637%
Equal in Monounsaturated Fat - 6.19

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Pork
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seed Pork Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 27.32g Pork
Fats 19.4g 13.92g Pumpkin seed
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 242kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 19mg Pumpkin seed
Iron 3.31mg 0.87mg Pumpkin seed
Magnesium 262mg 28mg Pumpkin seed
Phosphorus 92mg 246mg Pork
Potassium 919mg 423mg Pumpkin seed
Sodium 18mg 62mg Pumpkin seed
Zinc 10.3mg 2.39mg Pumpkin seed
Copper 0.69mg 0.073mg Pumpkin seed
Manganese 0.496mg 0.009mg Pumpkin seed
Selenium 45.3µg Pork
Vitamin A 62IU 7IU Pumpkin seed
Vitamin A RAE 3µg 2µg Pumpkin seed
Vitamin E 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 0.3mg 0.6mg Pork
Vitamin B1 0.034mg 0.877mg Pork
Vitamin B2 0.052mg 0.321mg Pork
Vitamin B3 0.286mg 5.037mg Pork
Vitamin B5 0.056mg 0.698mg Pork
Vitamin B6 0.037mg 0.464mg Pork
Folate 9µg 5µg Pumpkin seed
Vitamin B12 0µg 0.7µg Pork
Tryptophan 0.326mg 0.338mg Pork
Threonine 0.683mg 1.234mg Pork
Isoleucine 0.956mg 1.26mg Pork
Leucine 1.572mg 2.177mg Pork
Lysine 1.386mg 2.446mg Pork
Methionine 0.417mg 0.712mg Pork
Phenylalanine 0.924mg 1.086mg Pork
Valine 1.491mg 1.473mg Pumpkin seed
Histidine 0.515mg 1.067mg Pork
Cholesterol 0mg 80mg Pumpkin seed
Saturated Fat 3.67g 5.23g Pumpkin seed
Monounsaturated Fat 6.032g 6.19g Pork
Polyunsaturated fat 8.844g 1.2g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Pork
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Pumpkin seed
Pumpkin seed vs Seed
Seed
Pumpkin seed
Pumpkin seed vs Sunflower seed
Sunflower seed
Pumpkin seed
Pumpkin seed vs Pumpkin
Pumpkin
Pork
Pork vs Pork chop
Pork chop
Pork
Pork vs Pork Meat
Pork Meat
Pork
Pork vs Liver
Liver

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%
Pumpkin seed
56%
Pork
Minerals Daily Need Coverage Score
103%
Pumpkin seed
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 1.56g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.