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Beef vs. Pumpkin seed — In-Depth Nutrition Comparison

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Differences between Beef and Pumpkin seed

  • Beef has more Vitamin B12, Vitamin B3, and Vitamin B6, while Pumpkin seed has more Fiber, Copper, Magnesium, Zinc, Manganese, and Potassium.
  • Beef'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 vs Pumpkin seed 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.
Contains more Phosphorus +115.2%
Contains more Calcium +205.6%
Contains more Iron +27.3%
Contains more Magnesium +1147.6%
Contains more Potassium +189%
Contains less Sodium -75%
Contains more Zinc +63.2%
Contains more Copper +711.8%
Contains more Manganese +4033.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 98% 15% 85% 29% 10% 173% 29% 2% 118%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +115.2%
Contains more Calcium +205.6%
Contains more Iron +27.3%
Contains more Magnesium +1147.6%
Contains more Potassium +189%
Contains less Sodium -75%
Contains more Zinc +63.2%
Contains more Copper +711.8%
Contains more Manganese +4033.3%

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.
Beef
8
:
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +238.5%
Contains more Vitamin B3 +1780.4%
Contains more Vitamin B5 +1075%
Contains more Vitamin B6 +932.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 12% 41% 101% 40% 89% 7% 331% 3%
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%
Contains more Vitamin B1 +35.3%
Contains more Vitamin B2 +238.5%
Contains more Vitamin B3 +1780.4%
Contains more Vitamin B5 +1075%
Contains more Vitamin B6 +932.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +588.9%
Contains more Vitamin C +∞%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +39.8%
Contains more Water +1188.4%
Contains more Fats +25.9%
Contains more Carbs +∞%
Contains more Other +458.8%
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 Protein +39.8%
Contains more Water +1188.4%
Contains more Fats +25.9%
Contains more Carbs +∞%
Contains more Other +458.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +10.5%
Contains less Saturated Fat -37.7%
Contains more Polyunsaturated fat +1727.3%
Equal in Monounsaturated Fat - 6.032
45% 51% 4%
Saturated Fat: 5.895 g
Monounsaturated Fat: 6.668 g
Polyunsaturated fat: 0.484 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains more Monounsaturated Fat +10.5%
Contains less Saturated Fat -37.7%
Contains more Polyunsaturated fat +1727.3%
Equal in Monounsaturated Fat - 6.032

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Pumpkin seed
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 Beef Pumpkin seed Opinion
Net carbs 0g 35.35g Pumpkin seed
Protein 25.93g 18.55g Beef
Fats 15.41g 19.4g Pumpkin seed
Carbs 0g 53.75g Pumpkin seed
Calories 250kcal 446kcal Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 18mg 55mg Pumpkin seed
Iron 2.6mg 3.31mg Pumpkin seed
Magnesium 21mg 262mg Pumpkin seed
Phosphorus 198mg 92mg Beef
Potassium 318mg 919mg Pumpkin seed
Sodium 72mg 18mg Pumpkin seed
Zinc 6.31mg 10.3mg Pumpkin seed
Copper 0.085mg 0.69mg Pumpkin seed
Manganese 0.012mg 0.496mg Pumpkin seed
Selenium 21.5µg Beef
Vitamin A 9IU 62IU Pumpkin seed
Vitamin A RAE 3µg 3µg
Vitamin E 0.12mg Beef
Vitamin D 2IU 0IU Beef
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.046mg 0.034mg Beef
Vitamin B2 0.176mg 0.052mg Beef
Vitamin B3 5.378mg 0.286mg Beef
Vitamin B5 0.658mg 0.056mg Beef
Vitamin B6 0.382mg 0.037mg Beef
Folate 9µg 9µg
Vitamin B12 2.64µg 0µg Beef
Vitamin K 1.2µg Beef
Tryptophan 0.094mg 0.326mg Pumpkin seed
Threonine 0.72mg 0.683mg Beef
Isoleucine 0.822mg 0.956mg Pumpkin seed
Leucine 1.45mg 1.572mg Pumpkin seed
Lysine 1.54mg 1.386mg Beef
Methionine 0.478mg 0.417mg Beef
Phenylalanine 0.725mg 0.924mg Pumpkin seed
Valine 0.914mg 1.491mg Pumpkin seed
Histidine 0.604mg 0.515mg Beef
Cholesterol 88mg 0mg Pumpkin seed
Trans Fat 0.572g Pumpkin seed
Saturated Fat 5.895g 3.67g Pumpkin seed
Omega-3 - DHA 0.001g Beef
Omega-3 - EPA 0.003g Beef
Omega-3 - DPA 0.016g Beef
Monounsaturated Fat 6.668g 6.032g Beef
Polyunsaturated fat 0.484g 8.844g Pumpkin seed
Omega-6 - Gamma-linoleic acid 0.012g Beef
Omega-3 - ALA 0.044g Beef

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Pumpkin seed
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
52%
Beef
4%
Pumpkin seed
Minerals Daily Need Coverage Score
56%
Beef
103%
Pumpkin seed

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 - 54mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 2.225g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Beef
Beef is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef
Beef is cheaper (difference - $0.2)
Which food is richer in vitamins?
Beef
Beef 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. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/nutrients
  2. Pumpkin seed - 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.