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  6. Pumpkin seeds vs. Chicken meat

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

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Important differences between pumpkin seeds and chicken meat

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, manganese, and potassium; however, chicken meat has more vitamin B3 and vitamin B6.
  • Pumpkin seeds' daily need coverage for zinc is 76% more.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Pumpkin seeds vs Chicken meat 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% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +312.1%
Contains more IronIron +162.7%
Contains more CopperCopper +945.5%
Contains more ZincZinc +430.9%
Contains less SodiumSodium -78%
Contains more ManganeseManganese +2380%
Contains more PhosphorusPhosphorus +97.8%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +80%
Contains more Vitamin AVitamin A +1500%
Contains more Vitamin B1Vitamin B1 +85.3%
Contains more Vitamin B2Vitamin B2 +223.1%
Contains more Vitamin B3Vitamin B3 +2867.5%
Contains more Vitamin B5Vitamin B5 +1739.3%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Chicken meat DV% diff.
Zinc 10.3mg 1.94mg 76%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.066mg 69%
Magnesium 262mg 23mg 57%
Vitamin B3 0.286mg 8.487mg 51%
Selenium 23.9µg 43%
Polyunsaturated fat 8.844g 2.97g 39%
Cholesterol 0mg 88mg 29%
Vitamin B6 0.037mg 0.4mg 28%
Iron 3.31mg 1.26mg 26%
Manganese 0.496mg 0.02mg 21%
Potassium 919mg 223mg 20%
Vitamin B5 0.056mg 1.03mg 19%
Carbs 53.75g 0g 18%
Protein 18.55g 27.3g 18%
Vitamin B12 0µg 0.3µg 13%
Phosphorus 92mg 182mg 13%
Choline 65.9mg 12%
Calories 446kcal 239kcal 10%
Vitamin B2 0.052mg 0.168mg 9%
Fats 19.4g 13.6g 9%
Vitamin A 3µg 48µg 5%
Calcium 55mg 15mg 4%
Sodium 18mg 82mg 3%
Monounsaturated fat 6.032g 5.34g 2%
Vitamin B1 0.034mg 0.063mg 2%
Vitamin E 0.27mg 2%
Vitamin K 2.4µg 2%
Folate 9µg 5µg 1%
Saturated fat 3.67g 3.79g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin D 0IU 2IU 0%
Tryptophan 0.326mg 0.305mg 0%
Threonine 0.683mg 1.128mg 0%
Isoleucine 0.956mg 1.362mg 0%
Leucine 1.572mg 1.986mg 0%
Lysine 1.386mg 2.223mg 0%
Methionine 0.417mg 0.726mg 0%
Phenylalanine 0.924mg 1.061mg 0%
Valine 1.491mg 1.325mg 0%
Histidine 0.515mg 0.802mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.04g N/A
Omega-3 - DPA 0.02g 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
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more FatsFats +42.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-1185.7%
Contains more ProteinProtein +47.2%
Contains more WaterWater +1221.1%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains more Mono. FatMonounsaturated fat +13%
Contains more Poly. FatPolyunsaturated fat +197.8%
~equal in Saturated fat ~3.79g

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.