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Pork vs. Pumpkin seed — In-Depth Nutrition Comparison

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A recap on differences between Pork and Pumpkin seed

  • Pork has more Vitamin B1, Vitamin B6, Vitamin B3, and Vitamin B12, however, Pumpkin seed is higher in Fiber, Zinc, Copper, Magnesium, and Iron.
  • Pumpkin seed covers your daily Fiber needs 74% more than Pork.
  • Pumpkin seed has less Cholesterol.

Food varieties used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Pork vs Pumpkin seed 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.
Contains more Phosphorus +167.4%
Contains more Calcium +189.5%
Contains more Iron +280.5%
Contains more Magnesium +835.7%
Contains more Potassium +117.3%
Contains less Sodium -71%
Contains more Zinc +331%
Contains more Copper +845.2%
Contains more Manganese +5411.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +167.4%
Contains more Calcium +189.5%
Contains more Iron +280.5%
Contains more Magnesium +835.7%
Contains more Potassium +117.3%
Contains less Sodium -71%
Contains more Zinc +331%
Contains more Copper +845.2%
Contains more Manganese +5411.1%

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.
Pork
10
:
Contains more Vitamin D +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +2479.4%
Contains more Vitamin B2 +517.3%
Contains more Vitamin B3 +1661.2%
Contains more Vitamin B5 +1146.4%
Contains more Vitamin B6 +1154.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +785.7%
Contains more Folate +80%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin C +100%
Contains more Vitamin B1 +2479.4%
Contains more Vitamin B2 +517.3%
Contains more Vitamin B3 +1661.2%
Contains more Vitamin B5 +1146.4%
Contains more Vitamin B6 +1154.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +785.7%
Contains more Folate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +47.3%
Contains more Water +1186%
Contains more Fats +39.4%
Contains more Carbs +∞%
Contains more Other +327%
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 Protein +47.3%
Contains more Water +1186%
Contains more Fats +39.4%
Contains more Carbs +∞%
Contains more Other +327%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.8%
Contains more Polyunsaturated fat +637%
Equal in Monounsaturated Fat - 6.032
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -29.8%
Contains more Polyunsaturated fat +637%
Equal in Monounsaturated Fat - 6.032

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Pumpkin seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Pumpkin seed Opinion
Net carbs 0g 35.35g Pumpkin seed
Protein 27.32g 18.55g Pork
Fats 13.92g 19.4g Pumpkin seed
Carbs 0g 53.75g Pumpkin seed
Calories 242kcal 446kcal Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 19mg 55mg Pumpkin seed
Iron 0.87mg 3.31mg Pumpkin seed
Magnesium 28mg 262mg Pumpkin seed
Phosphorus 246mg 92mg Pork
Potassium 423mg 919mg Pumpkin seed
Sodium 62mg 18mg Pumpkin seed
Zinc 2.39mg 10.3mg Pumpkin seed
Copper 0.073mg 0.69mg Pumpkin seed
Manganese 0.009mg 0.496mg Pumpkin seed
Selenium 45.3µg Pork
Vitamin A 7IU 62IU Pumpkin seed
Vitamin A RAE 2µg 3µg Pumpkin seed
Vitamin E 0.29mg Pork
Vitamin D 53IU 0IU Pork
Vitamin D 1.3µg 0µg Pork
Vitamin C 0.6mg 0.3mg Pork
Vitamin B1 0.877mg 0.034mg Pork
Vitamin B2 0.321mg 0.052mg Pork
Vitamin B3 5.037mg 0.286mg Pork
Vitamin B5 0.698mg 0.056mg Pork
Vitamin B6 0.464mg 0.037mg Pork
Folate 5µg 9µg Pumpkin seed
Vitamin B12 0.7µg 0µg Pork
Tryptophan 0.338mg 0.326mg Pork
Threonine 1.234mg 0.683mg Pork
Isoleucine 1.26mg 0.956mg Pork
Leucine 2.177mg 1.572mg Pork
Lysine 2.446mg 1.386mg Pork
Methionine 0.712mg 0.417mg Pork
Phenylalanine 1.086mg 0.924mg Pork
Valine 1.473mg 1.491mg Pumpkin seed
Histidine 1.067mg 0.515mg Pork
Cholesterol 80mg 0mg Pumpkin seed
Saturated Fat 5.23g 3.67g Pumpkin seed
Monounsaturated Fat 6.19g 6.032g Pork
Polyunsaturated fat 1.2g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
56%
Pork
4%
Pumpkin seed
Minerals Daily Need Coverage Score
55%
Pork
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 1.56g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork
Pork is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork
Pork 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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Pumpkin seed - 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.