Beefsteak raw vs. Pumpkin seeds — In-Depth Nutrition Comparison
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What are the differences between beefsteak raw and pumpkin seeds?
- Beefsteak raw is higher in vitamin B12, vitamin B6, vitamin B3, and phosphorus, yet pumpkin seeds are higher in fiber, copper, magnesium, zinc, and iron.
- Beefsteak raw's daily need coverage for vitamin B12 is 112% more.
We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this article.
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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 PhosphorusPhosphorus | +139.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +948% |
| Contains more CalciumCalcium | +1000% |
| Contains more PotassiumPotassium | +145.1% |
| Contains more IronIron | +65.5% |
| Contains more CopperCopper | +773.4% |
| Contains more ZincZinc | +94.3% |
| Contains less SodiumSodium | -67.3% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +120.6% |
| Contains more Vitamin B2Vitamin B2 | +250% |
| Contains more Vitamin B3Vitamin B3 | +1665% |
| Contains more Vitamin B6Vitamin B6 | +1367.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +50% |
| Contains more FolateFolate | +200% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
21.38 g
Fats:
5.36 g
Carbs:
0 g
Water:
72.93 g
Other:
0.33 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +15.3% |
| Contains more WaterWater | +1520.7% |
| Contains more FatsFats | +261.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +1051.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.875 g
Monounsaturated fat:
Mono. Fat
2.354 g
Polyunsaturated fat:
Poly. Fat
0.189 g
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 | -48.9% |
| Contains more Mono. FatMonounsaturated fat | +156.2% |
| Contains more Poly. FatPolyunsaturated fat | +4579.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 2.69µg | 0µg | 112% |
| Fiber | 0g | 18.4g | 74% |
| Copper | 0.079mg | 0.69mg | 68% |
| Polyunsaturated fat | 0.189g | 8.844g | 58% |
| Magnesium | 25mg | 262mg | 56% |
| Selenium | 27.9µg | 51% | |
| Zinc | 5.3mg | 10.3mg | 45% |
| Vitamin B6 | 0.543mg | 0.037mg | 39% |
| Vitamin B3 | 5.048mg | 0.286mg | 30% |
| Cholesterol | 67mg | 0mg | 22% |
| Manganese | 0.496mg | 22% | |
| Fats | 5.36g | 19.4g | 22% |
| Carbs | 0g | 53.75g | 18% |
| Phosphorus | 220mg | 92mg | 18% |
| Potassium | 375mg | 919mg | 16% |
| Iron | 2mg | 3.31mg | 16% |
| Calories | 134kcal | 446kcal | 16% |
| Vitamin B2 | 0.182mg | 0.052mg | 10% |
| Monounsaturated fat | 2.354g | 6.032g | 9% |
| Saturated fat | 1.875g | 3.67g | 8% |
| Protein | 21.38g | 18.55g | 6% |
| Calcium | 5mg | 55mg | 5% |
| Vitamin B1 | 0.075mg | 0.034mg | 3% |
| Sodium | 55mg | 18mg | 2% |
| Folate | 3µg | 9µg | 2% |
| Vitamin K | 1.5µg | 1% | |
| Vitamin D | 0.1µg | 0µg | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 0g | 35.35g | N/A |
| Vitamin D | 3IU | 0IU | 0% |
| Vitamin A | 2µg | 3µg | 0% |
| Trans fat | 0.253g | N/A | |
| Tryptophan | 0.262mg | 0.326mg | 0% |
| Threonine | 1.099mg | 0.683mg | 0% |
| Isoleucine | 1.09mg | 0.956mg | 0% |
| Leucine | 2.011mg | 1.572mg | 0% |
| Lysine | 2.247mg | 1.386mg | 0% |
| Methionine | 0.621mg | 0.417mg | 0% |
| Phenylalanine | 0.931mg | 0.924mg | 0% |
| Valine | 1.152mg | 1.491mg | 0% |
| Histidine | 0.868mg | 0.515mg | 0% |
| Omega-3 - DPA | 0.008g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.007g | N/A | |
| Omega-6 - Linoleic acid | 0.142g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
48%
4%
Minerals Daily Need Coverage Score
55%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 37mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Beefsteak raw is lower in Saturated fat (difference - 1.795g)
Which food is lower in glycemic index?
Beefsteak raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.