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McDonald's Big Mac vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between mcDonald's Big Mac and pumpkin seeds

  • McDonald's Big Mac has more vitamin B12 and vitamin B3; however, pumpkin seeds are richer in zinc, fiber, copper, magnesium, potassium, iron, and manganese.
  • Pumpkin seeds cover your daily zinc needs 76% more than mcDonald's Big Mac.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are McDONALD'S, BIG MAC and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

McDonald's Big Mac 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% 35% 16% 75% 33% 52% 52% 60% 27% 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 +110.9%
Contains more PhosphorusPhosphorus +32.6%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +407.7%
Contains more IronIron +65.5%
Contains more CopperCopper +604.1%
Contains more ZincZinc +439.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +140.8%
~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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 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 CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B2Vitamin B2 +301.9%
Contains more Vitamin B3Vitamin B3 +1083.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 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 WaterWater +1040%
Contains more ProteinProtein +56.9%
Contains more FatsFats +29.7%
Contains more CarbsCarbs +167.7%
Contains more OtherOther +106.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 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 +73.6%
Contains more Poly. FatPolyunsaturated fat +2790.2%
~equal in Saturated fat ~3.67g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient McDonald's Big Mac Pumpkin seeds DV% diff.
Zinc 1.91mg 10.3mg 76%
Fiber 1.6g 18.4g 67%
Copper 0.098mg 0.69mg 66%
Magnesium 20mg 262mg 58%
Polyunsaturated fat 0.306g 8.844g 57%
Vitamin B12 0.88µg 0µg 37%
Potassium 181mg 919mg 22%
Sodium 460mg 18mg 19%
Vitamin B3 3.384mg 0.286mg 19%
Iron 2mg 3.31mg 16%
Manganese 0.206mg 0.496mg 13%
Protein 11.82g 18.55g 13%
Cholesterol 36mg 0mg 12%
Vitamin B1 0.176mg 0.034mg 12%
Vitamin B2 0.209mg 0.052mg 12%
Carbs 20.08g 53.75g 11%
Folate 46µg 9µg 9%
Calories 257kcal 446kcal 9%
Fats 14.96g 19.4g 7%
Calcium 116mg 55mg 6%
Monounsaturated fat 3.474g 6.032g 6%
Phosphorus 122mg 92mg 4%
Vitamin B6 0.037mg 3%
Fructose 1.69g 2%
Saturated fat 3.803g 3.67g 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 18.48g 35.35g N/A
Sugar 3.97g N/A
Vitamin A 3µg 0%
Trans fat 0.588g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
McDonald's Big Mac Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
23%
McDonald's Big Mac
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
36%
McDonald's Big Mac
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.133g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
McDonald's Big Mac
McDonald's Big Mac is lower in glycemic index (difference - 66)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $2.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.