Pumpkin seeds vs. Chicken fingers — In-Depth Nutrition Comparison

Compare

The main differences between pumpkin seeds and chicken fingers

Pumpkin seeds have more zinc, copper, fiber, magnesium, and iron; however, chicken fingers have more vitamin B3, vitamin B6, phosphorus, and vitamin B5.
Daily need coverage for zinc for pumpkin seeds is 87% higher.
Chicken fingers have 15 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while chicken fingers have 1.2g.
Pumpkin seeds are lower in sodium.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, chicken tenders.

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.

Pumpkin seeds

Chicken fingers

Contains more MagnesiumMagnesium	+835.7%
Contains more CalciumCalcium	+223.5%
Contains more PotassiumPotassium	+146.4%
Contains more IronIron	+353.4%
Contains more CopperCopper	+900%
Contains more ZincZinc	+1350.7%
Contains less SodiumSodium	-97.7%
Contains more ManganeseManganese	+117.5%

Contains more PhosphorusPhosphorus

+206.5%

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.

Pumpkin seeds

Chicken fingers

Contains more Vitamin CVitamin C	+266.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+223.5%
Contains more Vitamin B2Vitamin B2	+244.2%
Contains more Vitamin B3Vitamin B3	+2773.1%
Contains more Vitamin B5Vitamin B5	+2121.4%
Contains more Vitamin B6Vitamin B6	+1051.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+111.1%

~equal in Vitamin A ~3µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.71mg	87%
Copper	0.69mg	0.069mg	69%
Fiber	18.4g	1.2g	69%
Magnesium	262mg	28mg	56%
Vitamin B3	0.286mg	8.217mg	50%
Sodium	18mg	769mg	33%
Iron	3.31mg	0.73mg	32%
Selenium		17.5µg	32%
Vitamin B6	0.037mg	0.426mg	30%
Phosphorus	92mg	282mg	27%
Vitamin B5	0.056mg	1.244mg	24%
Vitamin E		3.17mg	21%
Polyunsaturated fat	8.844g	5.783g	20%
Cholesterol	0mg	48mg	16%
Potassium	919mg	373mg	16%
Carbs	53.75g	17.25g	12%
Manganese	0.496mg	0.228mg	12%
Vitamin B2	0.052mg	0.179mg	10%
Calories	446kcal	271kcal	9%
Choline		43.7mg	8%
Fats	19.4g	13.95g	8%
Vitamin B12	0µg	0.16µg	7%
Vitamin K		8µg	7%
Starch		17.03g	7%
Vitamin B1	0.034mg	0.11mg	6%
Saturated fat	3.67g	2.493g	5%
Calcium	55mg	17mg	4%
Monounsaturated fat	6.032g	4.83g	3%
Folate	9µg	19µg	3%
Vitamin D	0µg	0.2µg	1%
Vitamin D	0IU	7IU	1%
Protein	18.55g	19.22g	1%
Vitamin C	0.3mg	1.1mg	1%
Net carbs	35.35g	16.05g	N/A
Sugar		0.4g	N/A
Vitamin A	3µg	3µg	0%
Trans fat		0.052g	N/A
Tryptophan	0.326mg	0.222mg	0%
Threonine	0.683mg	0.803mg	0%
Isoleucine	0.956mg	0.845mg	0%
Leucine	1.572mg	1.553mg	0%
Lysine	1.386mg	1.616mg	0%
Methionine	0.417mg	0.518mg	0%
Phenylalanine	0.924mg	1.437mg	0%
Valine	1.491mg	0.908mg	0%
Histidine	0.515mg	0.655mg	0%
Omega-3 - DHA		0.002g	N/A
Omega-3 - ALA		0.211g	N/A
Omega-3 - DPA		0.003g	N/A
Omega-6 - Gamma-linoleic acid		0.015g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.008g	N/A
Omega-6 - Eicosadienoic acid		0.007g	N/A
Omega-6 - Linoleic acid		5.439g	N/A