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  6. Pumpkin seeds vs. Beef

Pumpkin seeds vs. Beef — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and beef

  • Pumpkin seeds have more fiber, copper, zinc, and magnesium; however, beef is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
  • Beef covers your daily vitamin B12 needs 175% more than pumpkin seeds.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Pumpkin seeds vs Beef 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Beef
Beef
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +1771.4%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +161.1%
Contains more CopperCopper +611.3%
Contains more ZincZinc +178.4%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +5411.1%
Contains more PhosphorusPhosphorus +181.5%
~equal in Iron ~3.04mg

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Beef
Beef
10
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% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more FolateFolate +28.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +117.6%
Contains more Vitamin B2Vitamin B2 +669.2%
Contains more Vitamin B3Vitamin B3 +1914%
Contains more Vitamin B5Vitamin B5 +758.9%
Contains more Vitamin B6Vitamin B6 +1708.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Beef DV% diff.
Vitamin B12 0µg 4.21µg 175%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.097mg 66%
Zinc 10.3mg 3.7mg 60%
Magnesium 262mg 14mg 59%
Polyunsaturated fat 8.844g 0.532g 55%
Vitamin B6 0.037mg 0.669mg 49%
Selenium 25.4µg 46%
Vitamin B3 0.286mg 5.76mg 34%
Cholesterol 0mg 85mg 28%
Vitamin B2 0.052mg 0.4mg 27%
Phosphorus 92mg 259mg 24%
Manganese 0.496mg 0.009mg 21%
Fats 19.4g 6.54g 20%
Protein 18.55g 27.55g 18%
Carbs 53.75g 0g 18%
Potassium 919mg 352mg 17%
Choline 75.6mg 14%
Calories 446kcal 169kcal 14%
Vitamin B5 0.056mg 0.481mg 9%
Monounsaturated fat 6.032g 2.734g 8%
Saturated fat 3.67g 2.595g 5%
Calcium 55mg 13mg 4%
Vitamin B1 0.034mg 0.074mg 3%
Iron 3.31mg 3.04mg 3%
Vitamin E 0.25mg 2%
Sodium 18mg 54mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin K 1.6µg 1%
Folate 9µg 7µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin D 0IU 3IU 0%
Vitamin A 3µg 2µg 0%
Trans fat 0.375g N/A
Tryptophan 0.326mg 0.359mg 0%
Threonine 0.683mg 1.534mg 0%
Isoleucine 0.956mg 1.52mg 0%
Leucine 1.572mg 2.833mg 0%
Lysine 1.386mg 3.178mg 0%
Methionine 0.417mg 0.871mg 0%
Phenylalanine 0.924mg 1.299mg 0%
Valine 1.491mg 1.603mg 0%
Histidine 0.515mg 1.244mg 0%
Omega-3 - EPA 0.002g N/A
Omega-3 - DHA 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Beef
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +196.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1800%
Contains more ProteinProtein +48.5%
Contains more WaterWater +1360.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Beef
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +120.6%
Contains more Poly. FatPolyunsaturated fat +1562.4%
Contains less Sat. FatSaturated fat -29.3%

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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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.