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  6. Burrito vs. Pumpkin seeds

Burrito vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between burrito and pumpkin seeds

  • Burrito has more vitamin B1, vitamin B12, vitamin B2, and vitamin B5, while pumpkin seeds have more zinc, copper, magnesium, potassium, and iron.
  • Pumpkin seeds cover your daily need for zinc, 87% more than burrito.
  • The amount of sodium in pumpkin seeds is lower.

These are the specific foods used in this comparison Fast foods, burrito, with beans and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Burrito 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 29% 16% 27% 78% 58% 19% 19% 59% 52% 55%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +555%
Contains more PotassiumPotassium +205.3%
Contains more IronIron +59.1%
Contains more CopperCopper +296.6%
Contains more ZincZinc +1371.4%
Contains more PhosphorusPhosphorus +104.4%
Contains less SodiumSodium -96%
Contains more ManganeseManganese +24%
~equal in Calcium ~55mg

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 3% 0% 0% 0% 73% 65% 35% 55% 32% 63% 0% 30% 15%
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 CVitamin C +200%
Contains more Vitamin B1Vitamin B1 +752.9%
Contains more Vitamin B2Vitamin B2 +438.5%
Contains more Vitamin B3Vitamin B3 +553.8%
Contains more Vitamin B5Vitamin B5 +1542.9%
Contains more Vitamin B6Vitamin B6 +278.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +344.4%
Contains more CholineCholine +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Burrito Pumpkin seeds DV% diff.
Zinc 0.7mg 10.3mg 87%
Fiber 18.4g 74%
Copper 0.174mg 0.69mg 57%
Polyunsaturated fat 0.551g 8.844g 55%
Magnesium 40mg 262mg 53%
Protein 6.48g 18.55g 24%
Vitamin B1 0.29mg 0.034mg 21%
Vitamin B12 0.5µg 0µg 21%
Fats 6.22g 19.4g 20%
Sodium 454mg 18mg 19%
Vitamin B2 0.28mg 0.052mg 18%
Potassium 301mg 919mg 18%
Selenium 10.1µg 18%
Vitamin B5 0.92mg 0.056mg 17%
Iron 2.08mg 3.31mg 15%
Calories 206kcal 446kcal 12%
Monounsaturated fat 2.184g 6.032g 10%
Vitamin B3 1.87mg 0.286mg 10%
Vitamin B6 0.14mg 0.037mg 8%
Folate 40µg 9µg 8%
Phosphorus 45mg 92mg 7%
Carbs 32.92g 53.75g 7%
Choline 26.8mg 5%
Manganese 0.4mg 0.496mg 4%
Saturated fat 3.174g 3.67g 2%
Vitamin C 0.9mg 0.3mg 1%
Cholesterol 2mg 0mg 1%
Net carbs 32.92g 35.35g N/A
Calcium 52mg 55mg 0%
Vitamin A 3µg 0%
Tryptophan 0.079mg 0.326mg 0%
Threonine 0.244mg 0.683mg 0%
Isoleucine 0.27mg 0.956mg 0%
Leucine 0.504mg 1.572mg 0%
Lysine 0.343mg 1.386mg 0%
Methionine 0.107mg 0.417mg 0%
Phenylalanine 0.351mg 0.924mg 0%
Valine 0.319mg 1.491mg 0%
Histidine 0.172mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 6% 33% 53% 2%
Protein: 6.48 g
Fats: 6.22 g
Carbs: 32.92 g
Water: 52.53 g
Other: 1.85 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 WaterWater +1067.3%
Contains more ProteinProtein +186.3%
Contains more FatsFats +211.9%
Contains more CarbsCarbs +63.3%
Contains more OtherOther +105.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
54% 37% 9%
Saturated fat: Sat. Fat 3.174 g
Monounsaturated fat: Mono. Fat 2.184 g
Polyunsaturated fat: Poly. Fat 0.551 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 -13.5%
Contains more Mono. FatMonounsaturated fat +176.2%
Contains more Poly. FatPolyunsaturated fat +1505.1%

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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. Burrito - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172038/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.