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  6. Pumpkin seeds vs. Brisket raw

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

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What are the main differences between pumpkin seeds and brisket raw?

  • Pumpkin seeds are richer in fiber, copper, magnesium, zinc, manganese, and iron, yet brisket raw is richer in vitamin B12, vitamin B6, and vitamin B3.
  • Brisket raw's daily need coverage for vitamin B12 is 101% higher.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beef, brisket, whole, separable lean only, all grades, raw types in this comparison.

Infographic

Pumpkin seeds vs Brisket 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 16% 1.5% 29% 72% 27% 118% 86% 10% 1.8% 89%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +178.5%
Contains more IronIron +72.4%
Contains more CopperCopper +762.5%
Contains more ZincZinc +139%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +3442.9%
Contains more PhosphorusPhosphorus +118.5%

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% 6.4% 0% 25% 39% 74% 21% 97% 304% 3.3% 5.3% 47%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +226.9%
Contains more Vitamin B3Vitamin B3 +1277.6%
Contains more Vitamin B5Vitamin B5 +525%
Contains more Vitamin B6Vitamin B6 +1035.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Brisket raw DV% diff.
Vitamin B12 0µg 2.43µg 101%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.08mg 68%
Polyunsaturated fat 8.844g 0.23g 57%
Magnesium 262mg 23mg 57%
Zinc 10.3mg 4.31mg 54%
Selenium 16.4µg 30%
Vitamin B6 0.037mg 0.42mg 29%
Vitamin B3 0.286mg 3.94mg 23%
Cholesterol 0mg 62mg 21%
Manganese 0.496mg 0.014mg 21%
Fats 19.4g 7.37g 19%
Carbs 53.75g 0g 18%
Iron 3.31mg 1.92mg 17%
Potassium 919mg 330mg 17%
Phosphorus 92mg 201mg 16%
Choline 86.5mg 16%
Calories 446kcal 155kcal 15%
Vitamin B2 0.052mg 0.17mg 9%
Vitamin B5 0.056mg 0.35mg 6%
Monounsaturated fat 6.032g 3.46g 6%
Vitamin B1 0.034mg 0.1mg 6%
Calcium 55mg 5mg 5%
Saturated fat 3.67g 2.59g 5%
Protein 18.55g 20.72g 4%
Sodium 18mg 79mg 3%
Vitamin E 0.32mg 2%
Vitamin K 1.3µg 1%
Folate 9µg 7µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.232mg 0%
Threonine 0.683mg 0.905mg 0%
Isoleucine 0.956mg 0.931mg 0%
Leucine 1.572mg 1.637mg 0%
Lysine 1.386mg 1.724mg 0%
Methionine 0.417mg 0.53mg 0%
Phenylalanine 0.924mg 0.809mg 0%
Valine 1.491mg 1.008mg 0%
Histidine 0.515mg 0.709mg 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
21% 7% 70%
Protein: 20.72 g
Fats: 7.37 g
Carbs: 0 g
Water: 70.29 g
Other: 1.62 g
Contains more FatsFats +163.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +134.6%
Contains more ProteinProtein +11.7%
Contains more WaterWater +1462%

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
41% 55% 4%
Saturated fat: Sat. Fat 2.59 g
Monounsaturated fat: Mono. Fat 3.46 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +74.3%
Contains more Poly. FatPolyunsaturated fat +3745.2%
Contains less Sat. FatSaturated fat -29.4%

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. Brisket raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168607/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.