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  6. Pumpkin seed vs. Turkey meat

Pumpkin seed vs. Turkey meat — In-Depth Nutrition Comparison

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How are Pumpkin seed and Turkey meat different?

  • Pumpkin seed is higher in Fiber, Zinc, Copper, Magnesium, Iron, and Manganese, however, Turkey meat is richer in Vitamin B3, Vitamin B6, and Vitamin B12.
  • Daily need coverage for Fiber from Pumpkin seed is 74% higher.
  • Pumpkin seed contains 35 times more Manganese than Turkey meat. While Pumpkin seed contains 0.496mg of Manganese, Turkey meat contains only 0.014mg.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Turkey, whole, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Pumpkin seed vs Turkey meat 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
Turkey meat
Turkey meat
Contains more Calcium +292.9%
Contains more Iron +203.7%
Contains more Magnesium +773.3%
Contains more Potassium +284.5%
Contains less Sodium -82.5%
Contains more Zinc +315.3%
Contains more Copper +641.9%
Contains more Manganese +3442.9%
Contains more Phosphorus +142.4%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Contains more Calcium +292.9%
Contains more Iron +203.7%
Contains more Magnesium +773.3%
Contains more Potassium +284.5%
Contains less Sodium -82.5%
Contains more Zinc +315.3%
Contains more Copper +641.9%
Contains more Manganese +3442.9%
Contains more Phosphorus +142.4%

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
:
9
Turkey meat
Turkey meat
Contains more Vitamin A +59%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +440.4%
Contains more Vitamin B3 +3247.2%
Contains more Vitamin B5 +1592.9%
Contains more Vitamin B6 +1564.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 9
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%
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Contains more Vitamin A +59%
Contains more Vitamin C +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +440.4%
Contains more Vitamin B3 +3247.2%
Contains more Vitamin B5 +1592.9%
Contains more Vitamin B6 +1564.9%
Contains more Vitamin B12 +∞%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Turkey meat
Turkey meat
Contains more Fats +162.5%
Contains more Carbs +89483.3%
Contains more Other +691.7%
Contains more Protein +53.9%
Contains more Water +1311.6%
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
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more Fats +162.5%
Contains more Carbs +89483.3%
Contains more Other +691.7%
Contains more Protein +53.9%
Contains more Water +1311.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Turkey meat
Turkey meat
Contains more Monounsaturated Fat +127.9%
Contains more Polyunsaturated fat +317.4%
Contains less Saturated Fat -41.3%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Contains more Monounsaturated Fat +127.9%
Contains more Polyunsaturated fat +317.4%
Contains less Saturated Fat -41.3%

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 Turkey meat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pumpkin seed Turkey meat Opinion
Net carbs 35.35g 0.06g Pumpkin seed
Protein 18.55g 28.55g Turkey meat
Fats 19.4g 7.39g Pumpkin seed
Carbs 53.75g 0.06g Pumpkin seed
Calories 446kcal 189kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 14mg Pumpkin seed
Iron 3.31mg 1.09mg Pumpkin seed
Magnesium 262mg 30mg Pumpkin seed
Phosphorus 92mg 223mg Turkey meat
Potassium 919mg 239mg Pumpkin seed
Sodium 18mg 103mg Pumpkin seed
Zinc 10.3mg 2.48mg Pumpkin seed
Copper 0.69mg 0.093mg Pumpkin seed
Manganese 0.496mg 0.014mg Pumpkin seed
Selenium 29.8µg Turkey meat
Vitamin A 62IU 39IU Pumpkin seed
Vitamin A RAE 3µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 0IU 15IU Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.045mg Turkey meat
Vitamin B2 0.052mg 0.281mg Turkey meat
Vitamin B3 0.286mg 9.573mg Turkey meat
Vitamin B5 0.056mg 0.948mg Turkey meat
Vitamin B6 0.037mg 0.616mg Turkey meat
Folate 9µg 9µg
Vitamin B12 0µg 1.02µg Turkey meat
Tryptophan 0.326mg 0.291mg Pumpkin seed
Threonine 0.683mg 1.004mg Turkey meat
Isoleucine 0.956mg 0.796mg Pumpkin seed
Leucine 1.572mg 1.925mg Turkey meat
Lysine 1.386mg 2.282mg Turkey meat
Methionine 0.417mg 0.724mg Turkey meat
Phenylalanine 0.924mg 0.903mg Pumpkin seed
Valine 1.491mg 0.902mg Pumpkin seed
Histidine 0.515mg 0.749mg Turkey meat
Cholesterol 0mg 109mg Pumpkin seed
Trans Fat 0.101g Pumpkin seed
Saturated Fat 3.67g 2.155g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Monounsaturated Fat 6.032g 2.647g Pumpkin seed
Polyunsaturated fat 8.844g 2.119g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat

Which food is preferable for your diet?

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

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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%
Pumpkin seed
50%
Turkey meat
Minerals Daily Need Coverage Score
103%
Pumpkin seed
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.515g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.2)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
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 - 85mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 109mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.