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Pepperoni vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between pepperoni and pumpkin seeds

  • Pepperoni has more vitamin B12, vitamin B3, and manganese; however, pumpkin seeds are richer in fiber, zinc, copper, and magnesium.
  • Pumpkin seeds cover your daily fiber needs 74% more than pepperoni.
  • Pumpkin seeds contain less cholesterol.

Specific food types used in this comparison are Pepperoni, beef and pork, sliced and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Pepperoni 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 13% 5.7% 24% 50% 30% 67% 68% 206% 140% 158%
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 +71.7%
Contains more ManganeseManganese +116.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +189.5%
Contains more PotassiumPotassium +235.4%
Contains more IronIron +148.9%
Contains more CopperCopper +658.2%
Contains more ZincZinc +322.1%
Contains less SodiumSodium -98.9%

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% 21% 20% 68% 59% 94% 56% 84% 163% 15% 3.8% 28%
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 +697.1%
Contains more Vitamin B2Vitamin B2 +394.2%
Contains more Vitamin B3Vitamin B3 +1643.7%
Contains more Vitamin B5Vitamin B5 +1560.7%
Contains more Vitamin B6Vitamin B6 +878.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 46% 29% 5%
Protein: 19.25 g
Fats: 46.28 g
Carbs: 1.18 g
Water: 28.55 g
Other: 4.74 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 FatsFats +138.6%
Contains more WaterWater +534.4%
Contains more OtherOther +24.7%
Contains more CarbsCarbs +4455.1%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 48% 10%
Saturated fat: Sat. Fat 17.708 g
Monounsaturated fat: Mono. Fat 20.77 g
Polyunsaturated fat: Poly. Fat 4.458 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 +244.3%
Contains less Sat. FatSaturated fat -79.3%
Contains more Poly. FatPolyunsaturated fat +98.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pepperoni Pumpkin seeds DV% diff.
Fiber 0g 18.4g 74%
Zinc 2.44mg 10.3mg 71%
Sodium 1582mg 18mg 68%
Copper 0.091mg 0.69mg 67%
Saturated fat 17.708g 3.67g 64%
Magnesium 18mg 262mg 58%
Vitamin B12 1.3µg 0µg 54%
Selenium 29µg 53%
Fats 46.28g 19.4g 41%
Monounsaturated fat 20.77g 6.032g 37%
Cholesterol 97mg 0mg 32%
Polyunsaturated fat 4.458g 8.844g 29%
Vitamin B3 4.987mg 0.286mg 29%
Manganese 1.074mg 0.496mg 25%
Vitamin B6 0.362mg 0.037mg 25%
Iron 1.33mg 3.31mg 25%
Vitamin B1 0.271mg 0.034mg 20%
Potassium 274mg 919mg 19%
Carbs 1.18g 53.75g 18%
Vitamin B5 0.93mg 0.056mg 17%
Vitamin B2 0.257mg 0.052mg 16%
Phosphorus 158mg 92mg 9%
Choline 51.2mg 9%
Vitamin E 1.03mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 52IU 0IU 7%
Vitamin K 5.8µg 5%
Calcium 19mg 55mg 4%
Calories 504kcal 446kcal 3%
Folate 5µg 9µg 1%
Protein 19.25g 18.55g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 1.18g 35.35g N/A
Vitamin A 0µg 3µg 0%
Trans fat 1.527g N/A
Tryptophan 0.23mg 0.326mg 0%
Threonine 0.869mg 0.683mg 0%
Isoleucine 0.901mg 0.956mg 0%
Leucine 1.575mg 1.572mg 0%
Lysine 1.652mg 1.386mg 0%
Methionine 0.511mg 0.417mg 0%
Phenylalanine 0.778mg 0.924mg 0%
Valine 0.987mg 1.491mg 0%
Histidine 0.688mg 0.515mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.004g N/A
Omega-3 - ALA 0.164g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.04g N/A
Omega-6 - Eicosadienoic acid 0.136g N/A
Omega-6 - Linoleic acid 3.605g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pepperoni 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
47%
Pepperoni
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
76%
Pepperoni
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 97mg)
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 - 1564mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 14.038g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is lower in glycemic index?
Pepperoni
Pepperoni is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Pepperoni
Pepperoni is relatively richer in vitamins
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. Pepperoni - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174575/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.