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  6. Pumpkin vs. Chuck steak

Pumpkin vs. Chuck steak — In-Depth Nutrition Comparison

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Important differences between pumpkin and chuck steak

  • Pumpkin has more vitamin A; however, chuck steak is richer in vitamin B12, zinc, selenium, vitamin B3, vitamin B6, phosphorus, and iron.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Pumpkin contains less saturated fat.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of chuck steak is 0.

The food varieties used in the comparison are Pumpkin, raw and Beef, chuck eye steak, boneless, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pumpkin vs Chuck steak 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 16% 4.8% 29% 92% 26% 237% 83% 9.3% 1.6% 150%
Contains more CalciumCalcium +31.3%
Contains more CopperCopper +64.9%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +941.7%
Contains more MagnesiumMagnesium +83.3%
Contains more IronIron +206.3%
Contains more ZincZinc +2612.5%
Contains more PhosphorusPhosphorus +338.6%
Contains more SeleniumSelenium +9066.7%
~equal in Potassium ~325mg

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% 2.3% 2% 1.5% 17% 44% 87% 45% 86% 379% 4% 4.5% 43%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +5985.7%
Contains more Vitamin EVitamin E +960%
Contains more FolateFolate +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +73.6%
Contains more Vitamin B3Vitamin B3 +677.2%
Contains more Vitamin B5Vitamin B5 +152.3%
Contains more Vitamin B6Vitamin B6 +511.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +45.5%
Contains more CholineCholine +863.4%

All nutrients comparison - raw data values

Nutrient Pumpkin Chuck steak DV% diff.
Vitamin B12 0µg 3.03µg 126%
Zinc 0.32mg 8.68mg 76%
Selenium 0.3µg 27.5µg 49%
Protein 1g 24.98g 48%
Vitamin A 426µg 7µg 47%
Saturated fat 0.052g 8.66g 39%
Fats 0.1g 19.64g 30%
Cholesterol 0mg 87mg 29%
Vitamin B3 0.6mg 4.663mg 25%
Monounsaturated fat 0.013g 9.457g 24%
Vitamin B6 0.061mg 0.373mg 24%
Iron 0.8mg 2.45mg 21%
Phosphorus 44mg 193mg 21%
Choline 8.2mg 79mg 13%
Calories 26kcal 277kcal 13%
Vitamin C 9mg 0mg 10%
Vitamin B5 0.298mg 0.752mg 9%
Copper 0.127mg 0.077mg 6%
Vitamin E 1.06mg 0.1mg 6%
Vitamin B2 0.11mg 0.191mg 6%
Polyunsaturated fat 0.005g 0.81g 5%
Manganese 0.125mg 0.012mg 5%
Sodium 1mg 71mg 3%
Folate 16µg 6µg 3%
Fiber 0.5g 0g 2%
Magnesium 12mg 22mg 2%
Carbs 6.5g 0g 2%
Calcium 21mg 16mg 1%
Vitamin D 0IU 5IU 1%
Vitamin B1 0.05mg 0.066mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 6g 0g N/A
Potassium 340mg 325mg 0%
Sugar 2.76g 0g N/A
Vitamin K 1.1µg 1.6µg 0%
Trans fat 0g 1.287g N/A
Tryptophan 0.012mg 0.281mg 0%
Threonine 0.029mg 1.099mg 0%
Isoleucine 0.031mg 1.062mg 0%
Leucine 0.046mg 2.009mg 0%
Lysine 0.054mg 2.184mg 0%
Methionine 0.011mg 0.709mg 0%
Phenylalanine 0.032mg 0.951mg 0%
Valine 0.035mg 1.129mg 0%
Histidine 0.016mg 0.809mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.041g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.619g 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
25% 20% 55%
Protein: 24.98 g
Fats: 19.64 g
Carbs: 0 g
Water: 55.22 g
Other: 0.16 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.9%
Contains more OtherOther +400%
Contains more ProteinProtein +2398%
Contains more FatsFats +19540%

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
46% 50% 4%
Saturated fat: Sat. Fat 8.66 g
Monounsaturated fat: Mono. Fat 9.457 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +72646.2%
Contains more Poly. FatPolyunsaturated fat +16100%

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. Chuck steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171228/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.