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  6. Jerky vs. Pumpkin seeds

Jerky vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between jerky and pumpkin seeds

  • Jerky has more phosphorus, vitamin B12, folate, and iron; however, pumpkin seeds are higher in fiber, copper, magnesium, and zinc.
  • Jerky covers your daily sodium needs 90% more than pumpkin seeds.
  • Pumpkin seeds have less sodium.

Food varieties used in this article are Snacks, beef jerky, chopped, and formed and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Jerky 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.
Jerky
Jerky
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
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 IronIron +63.7%
Contains more PhosphorusPhosphorus +342.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +413.7%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +53.9%
Contains more CopperCopper +204%
Contains more ZincZinc +27%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +346.8%

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.
Jerky
Jerky
11
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +352.9%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +505.6%
Contains more Vitamin B5Vitamin B5 +191.1%
Contains more Vitamin B6Vitamin B6 +383.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1388.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%

All nutrients comparison - raw data values

Nutrient Jerky Pumpkin seeds DV% diff.
Sodium 2081mg 18mg 90%
Fiber 1.8g 18.4g 66%
Polyunsaturated fat 1.011g 8.844g 52%
Copper 0.227mg 0.69mg 51%
Magnesium 51mg 262mg 50%
Phosphorus 407mg 92mg 45%
Vitamin B12 0.99µg 0µg 41%
Saturated fat 10.85g 3.67g 33%
Folate 134µg 9µg 31%
Protein 33.2g 18.55g 29%
Iron 5.42mg 3.31mg 26%
Zinc 8.11mg 10.3mg 20%
Choline 109.1mg 20%
Selenium 10.7µg 19%
Manganese 0.111mg 0.496mg 17%
Cholesterol 48mg 0mg 16%
Carbs 11g 53.75g 14%
Monounsaturated fat 11.305g 6.032g 13%
Vitamin B6 0.179mg 0.037mg 11%
Vitamin B1 0.154mg 0.034mg 10%
Fats 25.6g 19.4g 10%
Potassium 597mg 919mg 9%
Vitamin B3 1.732mg 0.286mg 9%
Vitamin B2 0.142mg 0.052mg 7%
Calcium 20mg 55mg 4%
Vitamin E 0.49mg 3%
Vitamin K 2.3µg 2%
Calories 410kcal 446kcal 2%
Vitamin B5 0.163mg 0.056mg 2%
Vitamin D 0.3µg 0µg 2%
Vitamin D 11IU 0IU 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 9.2g 35.35g N/A
Sugar 9g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 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 ProteinProtein +79%
Contains more FatsFats +32%
Contains more WaterWater +419.1%
Contains more OtherOther +80%
Contains more CarbsCarbs +388.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 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 +87.4%
Contains less Sat. FatSaturated fat -66.2%
Contains more Poly. FatPolyunsaturated fat +774.8%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.