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Bratwurst vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between bratwurst and pumpkin seeds

  • Bratwurst has more vitamin B12 and vitamin B1; however, pumpkin seeds are higher in fiber, zinc, copper, magnesium, iron, and manganese.
  • Bratwurst covers your daily vitamin B12 needs 111% more than pumpkin seeds.

Food varieties used in this article are Bratwurst, beef and pork, smoked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Bratwurst 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 11% 2.1% 25% 38% 27% 67% 56% 111% 5.3% 77%
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 +41.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1646.7%
Contains more CalciumCalcium +685.7%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +231%
Contains more CopperCopper +762.5%
Contains more ZincZinc +317%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +1109.8%

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% 0% 0% 95% 49% 58% 41% 46% 334% 0% 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 B1Vitamin B1 +1017.6%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +987.4%
Contains more Vitamin B5Vitamin B5 +1132.1%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +125%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 26% 2% 57% 3%
Protein: 12.2 g
Fats: 26.34 g
Carbs: 2 g
Water: 56.65 g
Other: 2.81 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 FatsFats +35.8%
Contains more WaterWater +1158.9%
Contains more ProteinProtein +52%
Contains more CarbsCarbs +2587.5%
Contains more OtherOther +35.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 51% 10%
Saturated fat: Sat. Fat 6.08 g
Monounsaturated fat: Mono. Fat 8 g
Polyunsaturated fat: Poly. Fat 1.58 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 more Mono. FatMonounsaturated fat +32.6%
Contains less Sat. FatSaturated fat -39.6%
Contains more Poly. FatPolyunsaturated fat +459.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Bratwurst Pumpkin seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Bratwurst Pumpkin seeds DV% diff.
Vitamin B12 2.67µg 0µg 111%
Fiber 0g 18.4g 74%
Zinc 2.47mg 10.3mg 71%
Copper 0.08mg 0.69mg 68%
Magnesium 15mg 262mg 59%
Polyunsaturated fat 1.58g 8.844g 48%
Sodium 848mg 18mg 36%
Vitamin B1 0.38mg 0.034mg 29%
Iron 1mg 3.31mg 29%
Cholesterol 78mg 0mg 26%
Selenium 14.1µg 26%
Manganese 0.041mg 0.496mg 20%
Potassium 283mg 919mg 19%
Vitamin B3 3.11mg 0.286mg 18%
Carbs 2g 53.75g 17%
Vitamin B6 0.2mg 0.037mg 13%
Vitamin B5 0.69mg 0.056mg 13%
Protein 12.2g 18.55g 13%
Vitamin B2 0.213mg 0.052mg 12%
Saturated fat 6.08g 3.67g 11%
Fats 26.34g 19.4g 11%
Calories 297kcal 446kcal 7%
Phosphorus 130mg 92mg 5%
Calcium 7mg 55mg 5%
Monounsaturated fat 8g 6.032g 5%
Folate 4µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 2g 35.35g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.107mg 0.326mg 0%
Threonine 0.465mg 0.683mg 0%
Isoleucine 0.485mg 0.956mg 0%
Leucine 0.81mg 1.572mg 0%
Lysine 0.903mg 1.386mg 0%
Methionine 0.364mg 0.417mg 0%
Phenylalanine 0.405mg 0.924mg 0%
Valine 0.464mg 1.491mg 0%
Histidine 0.395mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bratwurst Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
48%
Bratwurst
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
42%
Bratwurst
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 78mg)
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 - 830mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 2.41g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Bratwurst
Bratwurst is lower in glycemic index (difference - 28)
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. Bratwurst - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172956/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.