Chicken fingers vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between chicken fingers and pumpkin seeds

Chicken fingers have more vitamin B3, vitamin B6, phosphorus, and vitamin B5; however, pumpkin seeds have more zinc, copper, fiber, magnesium, and iron.
Daily need coverage for zinc for pumpkin seeds is 87% higher.
Pumpkin seeds have 43 times less sodium than chicken fingers. Chicken fingers have 769mg of sodium, while pumpkin seeds have 18mg.

Food types used in this article are Fast foods, chicken tenders and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

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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.

Chicken fingers

Pumpkin seeds

Contains more PhosphorusPhosphorus	+206.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+835.7%
Contains more CalciumCalcium	+223.5%
Contains more PotassiumPotassium	+146.4%
Contains more IronIron	+353.4%
Contains more CopperCopper	+900%
Contains more ZincZinc	+1350.7%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+117.5%

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.

Chicken fingers

Pumpkin seeds

Contains more Vitamin CVitamin C	+266.7%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+223.5%
Contains more Vitamin B2Vitamin B2	+244.2%
Contains more Vitamin B3Vitamin B3	+2773.1%
Contains more Vitamin B5Vitamin B5	+2121.4%
Contains more Vitamin B6Vitamin B6	+1051.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+111.1%
Contains more CholineCholine	+∞%

~equal in Vitamin A ~3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	0.71mg	10.3mg	87%
Copper	0.069mg	0.69mg	69%
Fiber	1.2g	18.4g	69%
Magnesium	28mg	262mg	56%
Vitamin B3	8.217mg	0.286mg	50%
Sodium	769mg	18mg	33%
Iron	0.73mg	3.31mg	32%
Selenium	17.5µg		32%
Vitamin B6	0.426mg	0.037mg	30%
Phosphorus	282mg	92mg	27%
Vitamin B5	1.244mg	0.056mg	24%
Vitamin E	3.17mg		21%
Polyunsaturated fat	5.783g	8.844g	20%
Cholesterol	48mg	0mg	16%
Potassium	373mg	919mg	16%
Carbs	17.25g	53.75g	12%
Manganese	0.228mg	0.496mg	12%
Vitamin B2	0.179mg	0.052mg	10%
Calories	271kcal	446kcal	9%
Choline	43.7mg		8%
Fats	13.95g	19.4g	8%
Vitamin B12	0.16µg	0µg	7%
Vitamin K	8µg		7%
Starch	17.03g		7%
Vitamin B1	0.11mg	0.034mg	6%
Saturated fat	2.493g	3.67g	5%
Calcium	17mg	55mg	4%
Monounsaturated fat	4.83g	6.032g	3%
Folate	19µg	9µg	3%
Vitamin D	0.2µg	0µg	1%
Vitamin D	7IU	0IU	1%
Protein	19.22g	18.55g	1%
Vitamin C	1.1mg	0.3mg	1%
Net carbs	16.05g	35.35g	N/A
Sugar	0.4g		N/A
Vitamin A	3µg	3µg	0%
Trans fat	0.052g		N/A
Tryptophan	0.222mg	0.326mg	0%
Threonine	0.803mg	0.683mg	0%
Isoleucine	0.845mg	0.956mg	0%
Leucine	1.553mg	1.572mg	0%
Lysine	1.616mg	1.386mg	0%
Methionine	0.518mg	0.417mg	0%
Phenylalanine	1.437mg	0.924mg	0%
Valine	0.908mg	1.491mg	0%
Histidine	0.655mg	0.515mg	0%
Omega-3 - DHA	0.002g		N/A
Omega-3 - ALA	0.211g		N/A
Omega-3 - DPA	0.003g		N/A
Omega-6 - Gamma-linoleic acid	0.015g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.008g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	5.439g		N/A