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  6. Pumpkin seed vs. Chicken fingers

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

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The main differences between Pumpkin seed and Chicken fingers

  • Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, and Iron, however, Chicken fingers has more Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Daily need coverage for Zinc from Pumpkin seed is 87% higher.
  • Chicken fingers have 15 times less Fiber than Pumpkin seed. Pumpkin seed has 18.4g of Fiber, while Chicken fingers have 1.2g.
  • Pumpkin seed is 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

Pumpkin seed vs Chicken fingers 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 seed
Pumpkin seed
8
:
2
Chicken fingers
Chicken fingers
Contains more Calcium +223.5%
Contains more Iron +353.4%
Contains more Magnesium +835.7%
Contains more Potassium +146.4%
Contains less Sodium -97.7%
Contains more Zinc +1350.7%
Contains more Copper +900%
Contains more Manganese +117.5%
Contains more Phosphorus +206.5%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Chicken fingers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 28% 20% 121% 33% 101% 20% 24% 30% 96%
Contains more Calcium +223.5%
Contains more Iron +353.4%
Contains more Magnesium +835.7%
Contains more Potassium +146.4%
Contains less Sodium -97.7%
Contains more Zinc +1350.7%
Contains more Copper +900%
Contains more Manganese +117.5%
Contains more Phosphorus +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 seed
Pumpkin seed
1
:
11
Chicken fingers
Chicken fingers
Contains more Vitamin A +463.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B2 +244.2%
Contains more Vitamin B3 +2773.1%
Contains more Vitamin B5 +2121.4%
Contains more Vitamin B6 +1051.4%
Contains more Folate +111.1%
Contains more Vitamin B12 +∞%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Chicken fingers
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 64% 6% 4% 28% 42% 155% 75% 99% 15% 20% 20%
Contains more Vitamin A +463.6%
Contains more Vitamin D +∞%
Contains more Vitamin C +266.7%
Contains more Vitamin B1 +223.5%
Contains more Vitamin B2 +244.2%
Contains more Vitamin B3 +2773.1%
Contains more Vitamin B5 +2121.4%
Contains more Vitamin B6 +1051.4%
Contains more Folate +111.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
3
:
2
Chicken fingers
Chicken fingers
Contains more Fats +39.1%
Contains more Carbs +211.6%
Contains more Other +29.3%
Contains more Water +936.4%
Equal in Protein - 19.22
Pumpkin seed
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
Chicken fingers
19% 14% 17% 47% 3%
Protein: 19.22 g
Fats: 13.95 g
Carbs: 17.25 g
Water: 46.64 g
Other: 2.94 g
Contains more Fats +39.1%
Contains more Carbs +211.6%
Contains more Other +29.3%
Contains more Water +936.4%
Equal in Protein - 19.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Chicken fingers
Chicken fingers
Contains more Monounsaturated Fat +24.9%
Contains more Polyunsaturated fat +52.9%
Contains less Saturated Fat -32.1%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Chicken fingers
19% 37% 44%
Saturated Fat: 2.493 g
Monounsaturated Fat: 4.83 g
Polyunsaturated fat: 5.783 g
Contains more Monounsaturated Fat +24.9%
Contains more Polyunsaturated fat +52.9%
Contains less Saturated Fat -32.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Chicken fingers
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seed Chicken fingers Opinion
Net carbs 35.35g 16.05g Pumpkin seed
Protein 18.55g 19.22g Chicken fingers
Fats 19.4g 13.95g Pumpkin seed
Carbs 53.75g 17.25g Pumpkin seed
Calories 446kcal 271kcal Pumpkin seed
Starch 17.03g Chicken fingers
Sugar 0.4g Pumpkin seed
Fiber 18.4g 1.2g Pumpkin seed
Calcium 55mg 17mg Pumpkin seed
Iron 3.31mg 0.73mg Pumpkin seed
Magnesium 262mg 28mg Pumpkin seed
Phosphorus 92mg 282mg Chicken fingers
Potassium 919mg 373mg Pumpkin seed
Sodium 18mg 769mg Pumpkin seed
Zinc 10.3mg 0.71mg Pumpkin seed
Copper 0.69mg 0.069mg Pumpkin seed
Manganese 0.496mg 0.228mg Pumpkin seed
Selenium 17.5µg Chicken fingers
Vitamin A 62IU 11IU Pumpkin seed
Vitamin A RAE 3µg 3µg
Vitamin E 3.17mg Chicken fingers
Vitamin D 0IU 7IU Chicken fingers
Vitamin D 0µg 0.2µg Chicken fingers
Vitamin C 0.3mg 1.1mg Chicken fingers
Vitamin B1 0.034mg 0.11mg Chicken fingers
Vitamin B2 0.052mg 0.179mg Chicken fingers
Vitamin B3 0.286mg 8.217mg Chicken fingers
Vitamin B5 0.056mg 1.244mg Chicken fingers
Vitamin B6 0.037mg 0.426mg Chicken fingers
Folate 9µg 19µg Chicken fingers
Vitamin B12 0µg 0.16µg Chicken fingers
Vitamin K 8µg Chicken fingers
Tryptophan 0.326mg 0.222mg Pumpkin seed
Threonine 0.683mg 0.803mg Chicken fingers
Isoleucine 0.956mg 0.845mg Pumpkin seed
Leucine 1.572mg 1.553mg Pumpkin seed
Lysine 1.386mg 1.616mg Chicken fingers
Methionine 0.417mg 0.518mg Chicken fingers
Phenylalanine 0.924mg 1.437mg Chicken fingers
Valine 1.491mg 0.908mg Pumpkin seed
Histidine 0.515mg 0.655mg Chicken fingers
Cholesterol 0mg 48mg Pumpkin seed
Trans Fat 0.052g Pumpkin seed
Saturated Fat 3.67g 2.493g Chicken fingers
Omega-3 - DHA 0.002g Chicken fingers
Omega-3 - DPA 0.003g Chicken fingers
Monounsaturated Fat 6.032g 4.83g Pumpkin seed
Polyunsaturated fat 8.844g 5.783g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.007g Chicken fingers
Omega-6 - Linoleic acid 5.439g Chicken fingers
Omega-6 - Gamma-linoleic acid 0.015g Chicken fingers
Omega-3 - ALA 0.211g Chicken fingers
Omega-6 - Dihomo-gamma-linoleic acid 0.008g Chicken fingers

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Chicken fingers
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
44%
Chicken fingers
Minerals Daily Need Coverage Score
103%
Pumpkin seed
47%
Chicken fingers

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 751mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 48mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Chicken fingers
Chicken fingers is lower in Saturated Fat (difference - 1.177g)
Which food is lower in glycemic index?
Chicken fingers
Chicken fingers is lower in glycemic index (difference - 46)
Which food is cheaper?
Chicken fingers
Chicken fingers is cheaper (difference - $2.2)
Which food is richer in vitamins?
Chicken fingers
Chicken fingers is relatively richer in vitamins

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Chicken fingers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173321/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.