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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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Beefsteak 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 +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.
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 0% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 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%
~equal in Vitamin E ~mg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -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.
Beefsteak raw Pumpkin seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Beefsteak raw Pumpkin seeds 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?

ok
ok
is better in case of low diet
Beefsteak raw Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Beefsteak raw
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
55%
Beefsteak raw
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 67mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 37mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.2)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 1.795g)
Which food is lower in glycemic index?
Beefsteak raw
Beefsteak raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
?
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.

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.