Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Pumpkin
  5. Compare
  6. Pumpkin vs. Beefsteak raw

Pumpkin vs. Beefsteak raw — In-Depth Nutrition Comparison

Compare

What are the main differences between pumpkin and beefsteak raw?

  • Pumpkin is richer in vitamin A and vitamin C, yet beefsteak raw is richer in vitamin B12, selenium, zinc, vitamin B6, vitamin B3, phosphorus, and iron.
  • Pumpkin's daily need coverage for vitamin A is 170% higher.
  • Beefsteak raw has a lower glycemic index than pumpkin.

We used Pumpkin, raw and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this comparison.

Infographic

Pumpkin vs Beefsteak raw 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +320%
Contains more CopperCopper +60.8%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +108.3%
Contains more PotassiumPotassium +10.3%
Contains more IronIron +150%
Contains more ZincZinc +1556.3%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +9200%

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +21200%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +433.3%
Contains more CholineCholine +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B3Vitamin B3 +741.3%
Contains more Vitamin B6Vitamin B6 +790.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +36.4%

All nutrients comparison - raw data values

Nutrient Pumpkin Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Selenium 0.3µg 27.9µg 50%
Vitamin A 426µg 2µg 47%
Zinc 0.32mg 5.3mg 45%
Protein 1g 21.38g 41%
Vitamin B6 0.061mg 0.543mg 37%
Vitamin B3 0.6mg 5.048mg 28%
Phosphorus 44mg 220mg 25%
Cholesterol 0mg 67mg 22%
Iron 0.8mg 2mg 15%
Vitamin C 9mg 0mg 10%
Fats 0.1g 5.36g 8%
Saturated fat 0.052g 1.875g 8%
Vitamin E 1.06mg 7%
Vitamin B2 0.11mg 0.182mg 6%
Vitamin B5 0.298mg 6%
Monounsaturated fat 0.013g 2.354g 6%
Manganese 0.125mg 5%
Calories 26kcal 134kcal 5%
Copper 0.127mg 0.079mg 5%
Folate 16µg 3µg 3%
Magnesium 12mg 25mg 3%
Sodium 1mg 55mg 2%
Calcium 21mg 5mg 2%
Carbs 6.5g 0g 2%
Vitamin B1 0.05mg 0.075mg 2%
Fiber 0.5g 0g 2%
Potassium 340mg 375mg 1%
Choline 8.2mg 1%
Vitamin D 0µg 0.1µg 1%
Polyunsaturated fat 0.005g 0.189g 1%
Net carbs 6g 0g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.76g 0g N/A
Vitamin K 1.1µg 1.5µg 0%
Trans fat 0g 0.253g N/A
Tryptophan 0.012mg 0.262mg 0%
Threonine 0.029mg 1.099mg 0%
Isoleucine 0.031mg 1.09mg 0%
Leucine 0.046mg 2.011mg 0%
Lysine 0.054mg 2.247mg 0%
Methionine 0.011mg 0.621mg 0%
Phenylalanine 0.032mg 0.931mg 0%
Valine 0.035mg 1.152mg 0%
Histidine 0.016mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.6%
Contains more OtherOther +142.4%
Contains more ProteinProtein +2038%
Contains more FatsFats +5260%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +18007.7%
Contains more Poly. FatPolyunsaturated fat +3680%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.