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Pumpkin seeds vs. Beef broiled — In-Depth Nutrition Comparison

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Differences between Pumpkin seeds and Beef broiled

  • Pumpkin seeds have more Fiber, Copper, Magnesium, Zinc, Manganese, and Potassium, while Beef broiled have more Vitamin B12, Vitamin B3, and Vitamin B6.
  • Beef broiled's daily need coverage for Vitamin B12 is 110% higher.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Pumpkin seeds vs Beef broiled 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +1147.6%
Contains more CalciumCalcium +205.6%
Contains more PotassiumPotassium +189%
Contains more IronIron +27.3%
Contains more CopperCopper +711.8%
Contains more ZincZinc +63.2%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +4033.3%
Contains more PhosphorusPhosphorus +115.2%

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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 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 0% 0.54% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +588.9%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B2Vitamin B2 +238.5%
Contains more Vitamin B3Vitamin B3 +1780.4%
Contains more Vitamin B5Vitamin B5 +1075%
Contains more Vitamin B6Vitamin B6 +932.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Folate ~9µg

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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more FatsFats +25.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +458.8%
Contains more ProteinProtein +39.8%
Contains more WaterWater +1188.4%

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
45% 51% 4%
Saturated Fat: Sat. Fat 5.895 g
Monounsaturated Fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated Fat -37.7%
Contains more Poly. FatPolyunsaturated fat +1727.3%
Contains more Mono. FatMonounsaturated Fat +10.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Beef broiled
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 Pumpkin seeds Beef broiled Opinion
Calories 446kcal 250kcal Pumpkin seeds
Protein 18.55g 25.93g Beef broiled
Fats 19.4g 15.41g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 0g Pumpkin seeds
Carbs 53.75g 0g Pumpkin seeds
Cholesterol 0mg 88mg Pumpkin seeds
Vitamin D 0IU 2IU Beef broiled
Magnesium 262mg 21mg Pumpkin seeds
Calcium 55mg 18mg Pumpkin seeds
Potassium 919mg 318mg Pumpkin seeds
Iron 3.31mg 2.6mg Pumpkin seeds
Fiber 18.4g 0g Pumpkin seeds
Copper 0.69mg 0.085mg Pumpkin seeds
Zinc 10.3mg 6.31mg Pumpkin seeds
Phosphorus 92mg 198mg Beef broiled
Sodium 18mg 72mg Pumpkin seeds
Vitamin A 62IU 9IU Pumpkin seeds
Vitamin A 3µg 3µg
Vitamin E 0.12mg Beef broiled
Manganese 0.496mg 0.012mg Pumpkin seeds
Selenium 21.5µg Beef broiled
Vitamin B1 0.034mg 0.046mg Beef broiled
Vitamin B2 0.052mg 0.176mg Beef broiled
Vitamin B3 0.286mg 5.378mg Beef broiled
Vitamin B5 0.056mg 0.658mg Beef broiled
Vitamin B6 0.037mg 0.382mg Beef broiled
Vitamin B12 0µg 2.64µg Beef broiled
Vitamin K 1.2µg Beef broiled
Folate 9µg 9µg
Trans Fat 0.572g Pumpkin seeds
Choline 82.4mg Beef broiled
Saturated Fat 3.67g 5.895g Pumpkin seeds
Monounsaturated Fat 6.032g 6.668g Beef broiled
Polyunsaturated fat 8.844g 0.484g Pumpkin seeds
Tryptophan 0.326mg 0.094mg Pumpkin seeds
Threonine 0.683mg 0.72mg Beef broiled
Isoleucine 0.956mg 0.822mg Pumpkin seeds
Leucine 1.572mg 1.45mg Pumpkin seeds
Lysine 1.386mg 1.54mg Beef broiled
Methionine 0.417mg 0.478mg Beef broiled
Phenylalanine 0.924mg 0.725mg Pumpkin seeds
Valine 1.491mg 0.914mg Pumpkin seeds
Histidine 0.515mg 0.604mg Beef broiled
Omega-3 - EPA 0.003g Beef broiled
Omega-3 - DHA 0.001g Beef broiled
Omega-3 - ALA 0.044g Beef broiled
Omega-3 - DPA 0.016g Beef broiled
Omega-6 - Gamma-linoleic acid 0.012g Beef broiled

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Beef broiled
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
4%
Pumpkin seeds
51%
Beef broiled
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
56%
Beef broiled

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 88mg)
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 - 54mg)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 2.225g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 0)
Which food is cheaper?
Beef broiled
Beef broiled is cheaper (difference - $0.2)
Which food is richer in vitamins?
Beef broiled
Beef broiled 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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.