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  6. Pork Meat vs. Pumpkin seeds

Pork Meat vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between pork Meat and pumpkin seeds

  • Pork Meat has more vitamin B1, vitamin B6, vitamin B3, vitamin B2, and phosphorus; however, pumpkin seeds have more fiber, zinc, copper, magnesium, and iron.
  • Daily need coverage for vitamin B1 for pork Meat is 76% higher.
  • Pumpkin seeds have 26 times less vitamin B3 than pork Meat. Pork Meat has 7.432mg of vitamin B3, while pumpkin seeds have 0.286mg.

Food types used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Pork Meat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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 +190.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +187.8%
Contains more CopperCopper +521.6%
Contains more ZincZinc +325.6%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +3715.4%

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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 +2694.1%
Contains more Vitamin B2Vitamin B2 +644.2%
Contains more Vitamin B3Vitamin B3 +2498.6%
Contains more Vitamin B5Vitamin B5 +1707.1%
Contains more Vitamin B6Vitamin B6 +1897.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 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 +41.1%
Contains more WaterWater +1443.3%
Contains more FatsFats +452.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +336.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 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 -67.4%
Contains more Mono. FatMonounsaturated fat +352.2%
Contains more Poly. FatPolyunsaturated fat +1647.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Meat 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 Pork Meat Pumpkin seeds DV% diff.
Vitamin B1 0.95mg 0.034mg 76%
Fiber 0g 18.4g 74%
Zinc 2.42mg 10.3mg 72%
Selenium 38.2µg 69%
Copper 0.111mg 0.69mg 64%
Polyunsaturated fat 0.506g 8.844g 56%
Magnesium 29mg 262mg 55%
Vitamin B6 0.739mg 0.037mg 54%
Vitamin B3 7.432mg 0.286mg 45%
Iron 1.15mg 3.31mg 27%
Vitamin B2 0.387mg 0.052mg 26%
Phosphorus 267mg 92mg 25%
Vitamin B12 0.57µg 0µg 24%
Cholesterol 73mg 0mg 24%
Fats 3.51g 19.4g 24%
Manganese 0.013mg 0.496mg 21%
Vitamin B5 1.012mg 0.056mg 19%
Carbs 0g 53.75g 18%
Choline 88.9mg 16%
Protein 26.17g 18.55g 15%
Calories 143kcal 446kcal 15%
Potassium 421mg 919mg 15%
Monounsaturated fat 1.334g 6.032g 12%
Saturated fat 1.198g 3.67g 11%
Calcium 6mg 55mg 5%
Sodium 57mg 18mg 2%
Folate 0µg 9µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.08mg 1%
Vitamin D 10IU 0IU 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.033g N/A
Tryptophan 0.275mg 0.326mg 0%
Threonine 1.175mg 0.683mg 0%
Isoleucine 1.288mg 0.956mg 0%
Leucine 2.229mg 1.572mg 0%
Lysine 2.427mg 1.386mg 0%
Methionine 0.721mg 0.417mg 0%
Phenylalanine 1.1mg 0.924mg 0%
Valine 1.367mg 1.491mg 0%
Histidine 1.13mg 0.515mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Which food is preferable for your diet?

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

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
63%
Pork Meat
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
54%
Pork Meat
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 73mg)
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 - 39mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Pork Meat
Pork Meat is lower in Saturated fat (difference - 2.472g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork Meat
Pork Meat is cheaper (difference - $1.7)
Which food is richer in vitamins?
Pork Meat
Pork Meat 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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.