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Meatball vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between meatball and pumpkin seeds

  • Meatball has more vitamin B1, vitamin B12, phosphorus, and folate; however, pumpkin seeds are higher in zinc, magnesium, fiber, potassium, and iron.
  • Pumpkin seeds cover your daily zinc needs 77% more than meatball.
  • Pumpkin seeds have less sodium.

Food varieties used in this article are Meatballs, meatless and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Meatball 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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
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 +273.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +410.6%
Contains more IronIron +53.2%
Contains more ZincZinc +472.2%
Contains less SodiumSodium -96.7%
~equal in Copper ~0.69mg

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% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 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 B1Vitamin B1 +2658.8%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +774.1%
Contains more Vitamin B5Vitamin B5 +792.9%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +766.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 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 +13.2%
Contains more WaterWater +1188.9%
Contains more FatsFats +115.6%
Contains more CarbsCarbs +571.9%
~equal in Other ~3.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 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 -61.2%
Contains more Mono. FatMonounsaturated fat +175.7%
Contains more Poly. FatPolyunsaturated fat +89.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Meatball Pumpkin seeds DV% diff.
Zinc 1.8mg 10.3mg 77%
Vitamin B1 0.938mg 0.034mg 75%
Vitamin B12 1.5µg 0µg 63%
Magnesium 18mg 262mg 58%
Fiber 4.6g 18.4g 55%
Phosphorus 344mg 92mg 36%
Polyunsaturated fat 4.666g 8.844g 28%
Sodium 550mg 18mg 23%
Potassium 180mg 919mg 22%
Manganese 0.496mg 22%
Folate 78µg 9µg 17%
Fats 9g 19.4g 16%
Choline 88.4mg 16%
Carbs 8g 53.75g 15%
Vitamin B3 2.5mg 0.286mg 14%
Iron 2.16mg 3.31mg 14%
Vitamin B6 0.2mg 0.037mg 13%
Vitamin B2 0.213mg 0.052mg 12%
Calories 197kcal 446kcal 12%
Vitamin E 1.73mg 12%
Monounsaturated fat 2.188g 6.032g 10%
Saturated fat 1.425g 3.67g 10%
Vitamin B5 0.5mg 0.056mg 9%
Protein 21g 18.55g 5%
Calcium 25mg 55mg 3%
Copper 0.706mg 0.69mg 2%
Selenium 0.8µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 3.4g 35.35g N/A
Sugar 1.25g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Meatball 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
57%
Meatball
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
63%
Meatball
103%
Pumpkin seeds

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 532mg)
Which food is lower in Saturated fat?
Meatball
Meatball is lower in Saturated fat (difference - 2.245g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 0)
Which food is cheaper?
Meatball
Meatball is cheaper (difference - $2.2)
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.