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
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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.
| 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% |
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
11.82 g
Fats:
14.96 g
Carbs:
20.08 g
Water:
51.3 g
Other:
1.84 g
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
Saturated fat:
Sat. Fat
3.803 g
Monounsaturated fat:
Mono. Fat
3.474 g
Polyunsaturated fat:
Poly. Fat
0.306 g
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
