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  6. Hamburger vs. Pumpkin seeds

Hamburger vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between hamburgers and pumpkin seeds

  • Hamburgers have more vitamin B12, vitamin B3, and vitamin B1, while pumpkin seeds have more fiber, zinc, copper, magnesium, and potassium.
  • Pumpkin seeds cover your daily need for fiber, 70% more than hamburgers.
  • The amount of cholesterol in pumpkin seeds is lower.

These are the specific foods used in this comparison Fast foods, hamburger; double, regular, patty; plain and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 CalciumCalcium +85.5%
Contains more PhosphorusPhosphorus +47.8%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +306.6%
Contains more IronIron +14.9%
Contains more CopperCopper +658.2%
Contains more ZincZinc +258.9%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +128.6%
~equal in Selenium ~µg

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% 54% 58% 101% 19% 47% 180% 0% 42% 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 +538.2%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +1775.9%
Contains more Vitamin B5Vitamin B5 +453.6%
Contains more Vitamin B6Vitamin B6 +448.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +522.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hamburger Pumpkin seeds DV% diff.
Fiber 0.9g 18.4g 70%
Zinc 2.87mg 10.3mg 68%
Copper 0.091mg 0.69mg 67%
Vitamin B12 1.44µg 0µg 60%
Magnesium 20mg 262mg 58%
Polyunsaturated fat 0.38g 8.844g 56%
Vitamin B3 5.365mg 0.286mg 32%
Potassium 226mg 919mg 20%
Sodium 414mg 18mg 17%
Cholesterol 47mg 0mg 16%
Vitamin B2 0.25mg 0.052mg 15%
Vitamin B1 0.217mg 0.034mg 15%
Vitamin B6 0.203mg 0.037mg 13%
Folate 56µg 9µg 12%
Manganese 0.217mg 0.496mg 12%
Carbs 24.1g 53.75g 10%
Calories 295kcal 446kcal 8%
Fats 14.36g 19.4g 8%
Saturated fat 5.096g 3.67g 6%
Phosphorus 136mg 92mg 6%
Iron 2.88mg 3.31mg 5%
Vitamin B5 0.31mg 0.056mg 5%
Calcium 102mg 55mg 5%
Fructose 2.03g 3%
Protein 17.08g 18.55g 3%
Monounsaturated fat 5.495g 6.032g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 23.2g 35.35g N/A
Sugar 4.15g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.814g N/A
Tryptophan 0.206mg 0.326mg 0%
Threonine 0.666mg 0.683mg 0%
Isoleucine 0.716mg 0.956mg 0%
Leucine 1.319mg 1.572mg 0%
Lysine 1.226mg 1.386mg 0%
Methionine 0.37mg 0.417mg 0%
Phenylalanine 0.677mg 0.924mg 0%
Valine 0.823mg 1.491mg 0%
Histidine 0.505mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 +848.2%
Contains more FatsFats +35.1%
Contains more CarbsCarbs +123%
Contains more OtherOther +112.3%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 -28%
Contains more Poly. FatPolyunsaturated fat +2227.4%
~equal in Monounsaturated fat ~6.032g

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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. 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.