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

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How are pork jowl and pumpkin seeds different?

  • Pork jowl is richer in vitamin B12, vitamin B1, and vitamin B3, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, and iron.
  • Pork jowl covers your daily need for saturated fat, 108% more than pumpkin seeds.
  • Pumpkin seeds are lower in cholesterol.

Pork, fresh, variety meats and by-products, jowl, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +520.9%
Contains more IronIron +688.1%
Contains more CopperCopper +1625%
Contains more ZincZinc +1126.2%
Contains less SodiumSodium -28%
Contains more ManganeseManganese +9820%
~equal in Phosphorus ~92mg

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% 1% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1035.3%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B3Vitamin B3 +1485.7%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +800%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 +258.8%
Contains more WaterWater +393.1%
Contains more ProteinProtein +190.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +108.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +445.3%
Contains less Sat. FatSaturated fat -85.5%
~equal in Polyunsaturated fat ~8.844g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork jowl 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 ok

All nutrients comparison - raw data values

Nutrient Pork jowl Pumpkin seeds DV% diff.
Saturated fat 25.26g 3.67g 98%
Zinc 0.84mg 10.3mg 86%
Fats 69.61g 19.4g 77%
Fiber 0g 18.4g 74%
Copper 0.04mg 0.69mg 72%
Monounsaturated fat 32.89g 6.032g 67%
Magnesium 3mg 262mg 62%
Iron 0.42mg 3.31mg 36%
Vitamin B12 0.82µg 0µg 34%
Cholesterol 90mg 0mg 30%
Vitamin B1 0.386mg 0.034mg 29%
Vitamin B3 4.535mg 0.286mg 27%
Protein 6.38g 18.55g 24%
Potassium 148mg 919mg 23%
Manganese 0.005mg 0.496mg 21%
Carbs 0g 53.75g 18%
Vitamin B2 0.236mg 0.052mg 14%
Calories 655kcal 446kcal 10%
Calcium 4mg 55mg 5%
Polyunsaturated fat 8.11g 8.844g 5%
Vitamin B5 0.25mg 0.056mg 4%
Vitamin B6 0.09mg 0.037mg 4%
Selenium 1.5µg 3%
Vitamin E 0.29mg 2%
Folate 1µg 9µg 2%
Phosphorus 86mg 92mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Sodium 25mg 18mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.021mg 0.326mg 0%
Threonine 0.21mg 0.683mg 0%
Isoleucine 0.168mg 0.956mg 0%
Leucine 0.446mg 1.572mg 0%
Lysine 0.528mg 1.386mg 0%
Methionine 0.095mg 0.417mg 0%
Phenylalanine 0.239mg 0.924mg 0%
Valine 0.305mg 1.491mg 0%
Histidine 0.072mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork jowl 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
29%
Pork jowl
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
12%
Pork jowl
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 90mg)
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 - 7mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 21.59g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork jowl
Pork jowl 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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.