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  6. Beef broiled vs. Pumpkin seeds

Beef broiled vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between beef broiled and pumpkin seeds

  • Beef broiled has more vitamin B12, vitamin B3, and vitamin B6, while pumpkin seeds have more fiber, copper, magnesium, zinc, manganese, and carbs.
  • Beef broiled's daily need coverage for vitamin B12 is 110% higher.

The food types used in this comparison are Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Beef broiled vs Pumpkin seeds infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
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 PhosphorusPhosphorus +115.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +189%
Contains more IronIron +27.3%
Contains more CopperCopper +711.8%
Contains more ZincZinc +63.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +4033.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 2.4% 12% 41% 101% 39% 88% 330% 3% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B3Vitamin B3 +1780.4%
Contains more Vitamin B5Vitamin B5 +1075%
Contains more Vitamin B6Vitamin B6 +932.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~3µg
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Beef broiled Pumpkin seeds DV% diff.
Vitamin B12 2.64µg 0µg 110%
Fiber 0g 18.4g 74%
Copper 0.085mg 0.69mg 67%
Magnesium 21mg 262mg 57%
Polyunsaturated fat 0.484g 8.844g 56%
Selenium 21.5µg 39%
Zinc 6.31mg 10.3mg 36%
Vitamin B3 5.378mg 0.286mg 32%
Cholesterol 88mg 0mg 29%
Vitamin B6 0.382mg 0.037mg 27%
Manganese 0.012mg 0.496mg 21%
Carbs 0g 53.75g 18%
Potassium 318mg 919mg 18%
Protein 25.93g 18.55g 15%
Phosphorus 198mg 92mg 15%
Choline 82.4mg 15%
Vitamin B5 0.658mg 0.056mg 12%
Calories 250kcal 446kcal 10%
Vitamin B2 0.176mg 0.052mg 10%
Saturated fat 5.895g 3.67g 10%
Iron 2.6mg 3.31mg 9%
Fats 15.41g 19.4g 6%
Calcium 18mg 55mg 4%
Omega-3 (ALA) 0.044g 3%
Sodium 72mg 18mg 2%
Monounsaturated fat 6.668g 6.032g 2%
Vitamin E 0.12mg 1%
Vitamin B1 0.046mg 0.034mg 1%
Vitamin K 1.2µg 1%
Protein per 100 calories 10g 4.2g N/A
Calories per 10 g protein 96kcal 240kcal N/A
Weight per 100 calories 40g 22g N/A
Unsaturated / Saturated Fat ratio 1.2 4.1 N/A
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin D* 2 IU 0 IU 0%
Vitamin A 3µg 3µg 0%
Folate 9µg 9µg 0%
Trans fat 0.572g N/A
Tryptophan 0.094mg 0.326mg 0%
Threonine 0.72mg 0.683mg 0%
Isoleucine 0.822mg 0.956mg 0%
Leucine 1.45mg 1.572mg 0%
Lysine 1.54mg 1.386mg 0%
Methionine 0.478mg 0.417mg 0%
Phenylalanine 0.725mg 0.924mg 0%
Valine 0.914mg 1.491mg 0%
Histidine 0.604mg 0.515mg 0%
Omega-3 (EPA) 0.003g N/A
Omega-3 (DHA) 0.001g N/A
Omega-3 (DPA) 0.016g N/A
Omega-6 (Gamma-linolenic acid) 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 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 ProteinProtein +39.8%
Contains more WaterWater +1188.4%
Contains more FatsFats +25.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 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 -37.7%
Contains more Poly. FatPolyunsaturated fat +1727.3%
~equal in Monounsaturated fat ~6.032g

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 broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.