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  6. Pumpkin seeds vs. Bologna sausage

Pumpkin seeds vs. Bologna sausage — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and bologna sausage

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and manganese, while bologna sausage has more vitamin B1, vitamin B12, and vitamin B3.
  • Pumpkin seeds cover your daily need for zinc, 75% more than bologna sausage.
  • 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 Bologna, pork.

Infographic

Pumpkin seeds vs Bologna sausage 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 10% 3.3% 25% 29% 27% 55% 60% 118% 4.7% 69%
Contains more MagnesiumMagnesium +1771.4%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +227%
Contains more IronIron +329.9%
Contains more CopperCopper +762.5%
Contains more ZincZinc +407.4%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +1277.8%
Contains more PhosphorusPhosphorus +51.1%

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% 5.2% 21% 131% 36% 73% 43% 62% 116% 0.75% 3.8% 30%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +80%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1438.2%
Contains more Vitamin B2Vitamin B2 +201.9%
Contains more Vitamin B3Vitamin B3 +1263.6%
Contains more Vitamin B5Vitamin B5 +1185.7%
Contains more Vitamin B6Vitamin B6 +629.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Bologna sausage DV% diff.
Zinc 10.3mg 2.03mg 75%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.08mg 68%
Magnesium 262mg 14mg 59%
Polyunsaturated fat 8.844g 2.107g 45%
Vitamin B1 0.034mg 0.523mg 41%
Sodium 18mg 907mg 39%
Vitamin B12 0µg 0.93µg 39%
Iron 3.31mg 0.77mg 32%
Vitamin B3 0.286mg 3.9mg 23%
Selenium 12.7µg 23%
Manganese 0.496mg 0.036mg 20%
Cholesterol 0mg 59mg 20%
Potassium 919mg 281mg 19%
Carbs 53.75g 0.73g 18%
Vitamin B6 0.037mg 0.27mg 18%
Saturated fat 3.67g 6.839g 14%
Vitamin B5 0.056mg 0.72mg 13%
Choline 54.4mg 10%
Calories 446kcal 247kcal 10%
Monounsaturated fat 6.032g 9.732g 9%
Vitamin B2 0.052mg 0.157mg 8%
Vitamin D 0µg 1.4µg 7%
Protein 18.55g 15.3g 7%
Phosphorus 92mg 139mg 7%
Vitamin D 0IU 56IU 7%
Calcium 55mg 11mg 4%
Vitamin E 0.26mg 2%
Fats 19.4g 19.87g 1%
Folate 9µg 5µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0.73g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.326mg 0.149mg 0%
Threonine 0.683mg 0.641mg 0%
Isoleucine 0.956mg 0.663mg 0%
Leucine 1.572mg 1.168mg 0%
Lysine 1.386mg 1.204mg 0%
Methionine 0.417mg 0.412mg 0%
Phenylalanine 0.924mg 0.585mg 0%
Valine 1.491mg 0.737mg 0%
Histidine 0.515mg 0.482mg 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
15% 20% 61% 4%
Protein: 15.3 g
Fats: 19.87 g
Carbs: 0.73 g
Water: 60.6 g
Other: 3.5 g
Contains more ProteinProtein +21.2%
Contains more CarbsCarbs +7263%
Contains more WaterWater +1246.7%
~equal in Fats ~19.87g
~equal in Other ~3.5g

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
37% 52% 11%
Saturated fat: Sat. Fat 6.839 g
Monounsaturated fat: Mono. Fat 9.732 g
Polyunsaturated fat: Poly. Fat 2.107 g
Contains less Sat. FatSaturated fat -46.3%
Contains more Poly. FatPolyunsaturated fat +319.7%
Contains more Mono. FatMonounsaturated fat +61.3%

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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. Bologna sausage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173856/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.