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  6. Pumpkin seeds vs. Beef tenderloin

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

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Important differences between pumpkin seeds and beef tenderloin

  • Pumpkin seeds have more fiber, copper, magnesium, zinc, manganese, and potassium; however, beef tenderloin has more vitamin B12 and vitamin B3.
  • Beef tenderloin's daily need coverage for vitamin B12 is 103% more.
  • Pumpkin seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Pumpkin seeds vs Beef tenderloin 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 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +177.6%
Contains more CopperCopper +461%
Contains more ZincZinc +155.6%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +3442.9%
Contains more PhosphorusPhosphorus +120.7%
~equal in Iron ~3.11mg

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% 0% 0% 0% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +164.7%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +949%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +575.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Beef tenderloin DV% diff.
Vitamin B12 0µg 2.46µg 103%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.123mg 63%
Magnesium 262mg 22mg 57%
Zinc 10.3mg 4.03mg 57%
Polyunsaturated fat 8.844g 1g 52%
Selenium 22.9µg 42%
Cholesterol 0mg 85mg 28%
Saturated fat 3.67g 9.72g 28%
Manganese 0.496mg 0.014mg 21%
Carbs 53.75g 0g 18%
Choline 91mg 17%
Potassium 919mg 331mg 17%
Vitamin B3 0.286mg 3mg 17%
Vitamin B6 0.037mg 0.25mg 16%
Vitamin B2 0.052mg 0.26mg 16%
Phosphorus 92mg 203mg 16%
Monounsaturated fat 6.032g 10.27g 11%
Protein 18.55g 23.9g 11%
Fats 19.4g 24.6g 8%
Calories 446kcal 324kcal 6%
Vitamin B1 0.034mg 0.09mg 5%
Calcium 55mg 9mg 5%
Vitamin B5 0.056mg 0.25mg 4%
Iron 3.31mg 3.11mg 3%
Sodium 18mg 57mg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Folate 9µg 8µg 0%
Tryptophan 0.326mg 0.268mg 0%
Threonine 0.683mg 1.044mg 0%
Isoleucine 0.956mg 1.075mg 0%
Leucine 1.572mg 1.889mg 0%
Lysine 1.386mg 1.989mg 0%
Methionine 0.417mg 0.612mg 0%
Phenylalanine 0.924mg 0.933mg 0%
Valine 1.491mg 1.163mg 0%
Histidine 0.515mg 0.818mg 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
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +21.4%
Contains more ProteinProtein +28.8%
Contains more FatsFats +26.8%
Contains more WaterWater +974.9%

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
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -62.2%
Contains more Poly. FatPolyunsaturated fat +784.4%
Contains more Mono. FatMonounsaturated fat +70.3%

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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 tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.