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  6. Beef Liver raw vs. Pumpkin seeds

Beef Liver raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are beef Liver raw and pumpkin seeds different?

  • Beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B5, vitamin B3, vitamin B6, and folate, while pumpkin seeds are higher in fiber.
  • Beef Liver raw covers your daily need for vitamin B12, 2471% more than pumpkin seeds.

Beef, variety meats, and by-products, liver, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Beef Liver raw vs Pumpkin seeds infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
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 IronIron +48%
Contains more CopperCopper +1313.8%
Contains more PhosphorusPhosphorus +320.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +193.6%
Contains more ZincZinc +157.5%
Contains less SodiumSodium -73.9%
Contains more ManganeseManganese +60%

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
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 +333.3%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +455.9%
Contains more Vitamin B2Vitamin B2 +5198.1%
Contains more Vitamin B3Vitamin B3 +4506.6%
Contains more Vitamin B5Vitamin B5 +12708.9%
Contains more Vitamin B6Vitamin B6 +2827%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3122.2%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Beef Liver raw Pumpkin seeds DV% diff.
Vitamin B12 59.3µg 0µg 2471%
Copper 9.755mg 0.69mg 1007%
Vitamin A 4968µg 3µg 552%
Vitamin B2 2.755mg 0.052mg 208%
Vitamin B5 7.173mg 0.056mg 142%
Cholesterol 275mg 0mg 92%
Vitamin B3 13.175mg 0.286mg 81%
Vitamin B6 1.083mg 0.037mg 80%
Fiber 0g 18.4g 74%
Selenium 39.7µg 72%
Folate 290µg 9µg 70%
Choline 333.3mg 61%
Magnesium 18mg 262mg 58%
Zinc 4mg 10.3mg 57%
Polyunsaturated fat 0.465g 8.844g 56%
Phosphorus 387mg 92mg 42%
Fats 3.63g 19.4g 24%
Iron 4.9mg 3.31mg 20%
Potassium 313mg 919mg 18%
Carbs 3.89g 53.75g 17%
Calories 135kcal 446kcal 16%
Monounsaturated fat 0.479g 6.032g 14%
Vitamin B1 0.189mg 0.034mg 13%
Saturated fat 1.233g 3.67g 11%
Manganese 0.31mg 0.496mg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin D 49IU 0IU 6%
Calcium 5mg 55mg 5%
Protein 20.36g 18.55g 4%
Vitamin E 0.38mg 3%
Vitamin K 3.1µg 3%
Sodium 69mg 18mg 2%
Vitamin C 1.3mg 0.3mg 1%
Net carbs 3.89g 35.35g N/A
Trans fat 0.17g N/A
Tryptophan 0.263mg 0.326mg 0%
Threonine 0.869mg 0.683mg 0%
Isoleucine 0.967mg 0.956mg 0%
Leucine 1.91mg 1.572mg 0%
Lysine 1.607mg 1.386mg 0%
Methionine 0.543mg 0.417mg 0%
Phenylalanine 1.084mg 0.924mg 0%
Valine 1.26mg 1.491mg 0%
Histidine 0.629mg 0.515mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 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 +1473.6%
Contains more FatsFats +434.4%
Contains more CarbsCarbs +1281.7%
Contains more OtherOther +190.1%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 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 -66.4%
Contains more Mono. FatMonounsaturated fat +1159.3%
Contains more Poly. FatPolyunsaturated fat +1801.9%

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.