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  6. Pumpkin seeds vs. Beef Stroganoff

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

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Summary of differences between pumpkin seeds and beef Stroganoff

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium, while beef Stroganoff has more vitamin A, folate, and vitamin B12.
  • Pumpkin seeds cover your daily need for zinc, 84% more than beef Stroganoff.
  • Pumpkin seeds contain 131 times more magnesium than beef Stroganoff. While pumpkin seeds contain 262mg of magnesium, beef Stroganoff contains only 2mg.
  • The amount of sodium in pumpkin seeds is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soup, beef stroganoff, canned, chunky style, ready-to-serve.

Infographic

Pumpkin seeds vs Beef Stroganoff 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 6% 12% 33% 33% 30% 21% 57% 0% 41%
Contains more MagnesiumMagnesium +13000%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +556.4%
Contains more IronIron +276.1%
Contains more CopperCopper +590%
Contains more ZincZinc +836.4%
Contains more PhosphorusPhosphorus +84%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +∞%

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%
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% 28% 8.2% 0% 10% 21% 1.9% 0% 14% 33% 257% 50% 9.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +186%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B6Vitamin B6 +62.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +644.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Beef Stroganoff DV% diff.
Vitamin K 102.8µg 86%
Zinc 10.3mg 1.1mg 84%
Fiber 18.4g 0.6g 71%
Copper 0.69mg 0.1mg 66%
Magnesium 262mg 2mg 62%
Polyunsaturated fat 8.844g 0.246g 57%
Iron 3.31mg 0.88mg 30%
Protein 18.55g 5.1g 27%
Fats 19.4g 4.6g 23%
Potassium 919mg 140mg 23%
Manganese 0.496mg 22%
Sodium 18mg 435mg 18%
Calories 446kcal 98kcal 17%
Carbs 53.75g 9g 15%
Folate 9µg 67µg 15%
Selenium 7.6µg 14%
Monounsaturated fat 6.032g 1.556g 11%
Vitamin B12 0µg 0.26µg 11%
Vitamin A 3µg 84µg 9%
Cholesterol 0mg 21mg 7%
Saturated fat 3.67g 2.324g 6%
Phosphorus 92mg 50mg 6%
Calcium 55mg 20mg 4%
Vitamin E 0.41mg 3%
Vitamin B2 0.052mg 0.09mg 3%
Choline 18mg 3%
Vitamin B6 0.037mg 0.06mg 2%
Vitamin B1 0.034mg 0.04mg 1%
Vitamin B5 0.056mg 1%
Vitamin B3 0.286mg 0.1mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 8.4g N/A
Sugar 1.68g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

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
5% 5% 9% 80%
Protein: 5.1 g
Fats: 4.6 g
Carbs: 9 g
Water: 79.9 g
Other: 1.4 g
Contains more ProteinProtein +263.7%
Contains more FatsFats +321.7%
Contains more CarbsCarbs +497.2%
Contains more OtherOther +171.4%
Contains more WaterWater +1675.6%

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
56% 38% 6%
Saturated fat: Sat. Fat 2.324 g
Monounsaturated fat: Mono. Fat 1.556 g
Polyunsaturated fat: Poly. Fat 0.246 g
Contains more Mono. FatMonounsaturated fat +287.7%
Contains more Poly. FatPolyunsaturated fat +3495.1%
Contains less Sat. FatSaturated fat -36.7%

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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 Stroganoff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171612/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.