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  6. Pumpkin seeds vs. Cheeseburger

Pumpkin seeds vs. Cheeseburger — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and cheeseburgers

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium; however, cheeseburgers have more vitamin B12, vitamin B3, vitamin B2, and vitamin B1.
  • Pumpkin seeds' daily need coverage for zinc is 71% more.
  • Pumpkin seeds have 10 times more magnesium than cheeseburgers. Pumpkin seeds have 262mg of magnesium, while cheeseburgers have 26mg.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Pumpkin seeds vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +368.9%
Contains more IronIron +22.1%
Contains more CopperCopper +521.6%
Contains more ZincZinc +313.7%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +57%
Contains more CalciumCalcium +116.4%
Contains more PhosphorusPhosphorus +75%

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +761.8%
Contains more Vitamin B2Vitamin B2 +598.1%
Contains more Vitamin B3Vitamin B3 +1724.1%
Contains more Vitamin B5Vitamin B5 +873.2%
Contains more Vitamin B6Vitamin B6 +516.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +677.8%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cheeseburger DV% diff.
Zinc 10.3mg 2.49mg 71%
Fiber 18.4g 2g 66%
Copper 0.69mg 0.111mg 64%
Magnesium 262mg 26mg 56%
Polyunsaturated fat 8.844g 1.658g 48%
Selenium 19.6µg 36%
Vitamin B12 0µg 0.76µg 32%
Vitamin B3 0.286mg 5.217mg 31%
Vitamin B2 0.052mg 0.363mg 24%
Sodium 18mg 515mg 22%
Vitamin B1 0.034mg 0.293mg 22%
Potassium 919mg 196mg 21%
Folate 9µg 70µg 15%
Vitamin B6 0.037mg 0.228mg 15%
Cholesterol 0mg 43mg 14%
Saturated fat 3.67g 6.473g 13%
Vitamin B5 0.056mg 0.545mg 10%
Phosphorus 92mg 161mg 10%
Carbs 53.75g 28.03g 9%
Starch 19.87g 8%
Manganese 0.496mg 0.316mg 8%
Iron 3.31mg 2.71mg 8%
Calories 446kcal 308kcal 7%
Fats 19.4g 14.72g 7%
Calcium 55mg 119mg 6%
Choline 28.9mg 5%
Vitamin A 3µg 50µg 5%
Protein 18.55g 16.51g 4%
Vitamin K 4.2µg 4%
Vitamin E 0.52mg 3%
Monounsaturated fat 6.032g 5.413g 2%
Fructose 1.94g 2%
Vitamin D 0µg 0.1µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 4.88g N/A
Trans fat 0.57g N/A
Tryptophan 0.326mg 0.155mg 0%
Threonine 0.683mg 0.571mg 0%
Isoleucine 0.956mg 0.755mg 0%
Leucine 1.572mg 1.316mg 0%
Lysine 1.386mg 0.784mg 0%
Methionine 0.417mg 0.377mg 0%
Phenylalanine 0.924mg 0.755mg 0%
Valine 1.491mg 0.881mg 0%
Histidine 0.515mg 0.445mg 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g 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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more ProteinProtein +12.4%
Contains more FatsFats +31.8%
Contains more CarbsCarbs +91.8%
Contains more OtherOther +80.1%
Contains more WaterWater +758.4%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -43.3%
Contains more Mono. FatMonounsaturated fat +11.4%
Contains more Poly. FatPolyunsaturated fat +433.4%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.