Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Fajita vs. Pumpkin seeds — In-Depth Nutrition Comparison

Compare

What are the main differences between fajita and pumpkin seeds?

  • Fajita is richer in vitamin B3, vitamin B6, and phosphorus, yet pumpkin seeds are richer in zinc, fiber, copper, magnesium, and iron.
  • Pumpkin seeds' daily need coverage for zinc is 81% higher.

We used USDA Commodity, chicken fajita strips, frozen and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Fajita vs Pumpkin seeds infographic
Infographic link

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.
Fajita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 +201.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +223.6%
Contains more IronIron +234.3%
Contains more CopperCopper +2200%
Contains more ZincZinc +651.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +651.5%

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.
Fajita
9
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +1571%
Contains more Vitamin B5Vitamin B5 +1196.4%
Contains more Vitamin B6Vitamin B6 +945.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +125%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +1468.9%
Contains more FatsFats +238.6%
Contains more CarbsCarbs +2310.3%
Contains more OtherOther +31.9%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 -56.5%
Contains more Mono. FatMonounsaturated fat +158.6%
Contains more Poly. FatPolyunsaturated fat +712.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fajita Pumpkin seeds DV% diff.
Zinc 1.37mg 10.3mg 81%
Fiber 0g 18.4g 74%
Copper 0.03mg 0.69mg 73%
Magnesium 22mg 262mg 57%
Polyunsaturated fat 1.089g 8.844g 52%
Sodium 799mg 18mg 34%
Selenium 16.7µg 30%
Iron 0.99mg 3.31mg 29%
Cholesterol 88mg 0mg 29%
Vitamin B3 4.779mg 0.286mg 28%
Vitamin B6 0.387mg 0.037mg 27%
Phosphorus 277mg 92mg 26%
Vitamin B12 0.54µg 0µg 23%
Fats 5.73g 19.4g 21%
Potassium 284mg 919mg 19%
Manganese 0.066mg 0.496mg 19%
Carbs 2.23g 53.75g 17%
Calories 135kcal 446kcal 16%
Vitamin B5 0.726mg 0.056mg 13%
Choline 67.8mg 12%
Vitamin B2 0.213mg 0.052mg 12%
Saturated fat 1.596g 3.67g 9%
Monounsaturated fat 2.333g 6.032g 9%
Vitamin B1 0.1mg 0.034mg 6%
Calcium 13mg 55mg 4%
Vitamin E 0.22mg 1%
Folate 4µg 9µg 1%
Protein 18.56g 18.55g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 2.23g 35.35g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.2mg 0.326mg 0%
Threonine 0.452mg 0.683mg 0%
Isoleucine 0.813mg 0.956mg 0%
Leucine 1.56mg 1.572mg 0%
Lysine 1.857mg 1.386mg 0%
Methionine 0.552mg 0.417mg 0%
Phenylalanine 0.763mg 0.924mg 0%
Valine 0.847mg 1.491mg 0%
Histidine 0.68mg 0.515mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

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

People also compare

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
31%
Fajita
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
45%
Fajita
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 88mg)
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 - 781mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Fajita
Fajita is lower in Saturated fat (difference - 2.074g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 42)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $2.2)
Which food is richer in vitamins?
Fajita
Fajita is relatively richer in vitamins

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. 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.