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  6. Pumpkin seeds vs. Beefsteak raw

Pumpkin seeds vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and beefsteak raw?

  • Pumpkin seeds are higher in fiber, copper, magnesium, zinc, and iron, yet beefsteak raw is higher in vitamin B12, vitamin B6, vitamin B3, and phosphorus.
  • Beefsteak raw's daily need coverage for vitamin B12 is 112% more.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Pumpkin seeds vs Beefsteak raw 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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +145.1%
Contains more IronIron +65.5%
Contains more CopperCopper +773.4%
Contains more ZincZinc +94.3%
Contains less SodiumSodium -67.3%
Contains more ManganeseManganese +∞%
Contains more PhosphorusPhosphorus +139.1%

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +120.6%
Contains more Vitamin B2Vitamin B2 +250%
Contains more Vitamin B3Vitamin B3 +1665%
Contains more Vitamin B6Vitamin B6 +1367.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Beefsteak raw DV% diff.
Vitamin B12 0µg 2.69µg 112%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.079mg 68%
Polyunsaturated fat 8.844g 0.189g 58%
Magnesium 262mg 25mg 56%
Selenium 27.9µg 51%
Zinc 10.3mg 5.3mg 45%
Vitamin B6 0.037mg 0.543mg 39%
Vitamin B3 0.286mg 5.048mg 30%
Cholesterol 0mg 67mg 22%
Manganese 0.496mg 22%
Fats 19.4g 5.36g 22%
Carbs 53.75g 0g 18%
Phosphorus 92mg 220mg 18%
Potassium 919mg 375mg 16%
Iron 3.31mg 2mg 16%
Calories 446kcal 134kcal 16%
Vitamin B2 0.052mg 0.182mg 10%
Monounsaturated fat 6.032g 2.354g 9%
Saturated fat 3.67g 1.875g 8%
Protein 18.55g 21.38g 6%
Calcium 55mg 5mg 5%
Vitamin B1 0.034mg 0.075mg 3%
Sodium 18mg 55mg 2%
Folate 9µg 3µg 2%
Vitamin K 1.5µg 1%
Vitamin D 0µg 0.1µg 1%
Vitamin B5 0.056mg 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 0.253g N/A
Tryptophan 0.326mg 0.262mg 0%
Threonine 0.683mg 1.099mg 0%
Isoleucine 0.956mg 1.09mg 0%
Leucine 1.572mg 2.011mg 0%
Lysine 1.386mg 2.247mg 0%
Methionine 0.417mg 0.621mg 0%
Phenylalanine 0.924mg 0.931mg 0%
Valine 1.491mg 1.152mg 0%
Histidine 0.515mg 0.868mg 0%
Omega-3 - DPA 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g 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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more FatsFats +261.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1051.5%
Contains more ProteinProtein +15.3%
Contains more WaterWater +1520.7%

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +156.2%
Contains more Poly. FatPolyunsaturated fat +4579.4%
Contains less Sat. FatSaturated fat -48.9%

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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.