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Pumpkin seeds vs. Cutlet — In-Depth Nutrition Comparison

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How are pumpkin seeds and cutlet different?

  • Pumpkin seeds are higher in zinc, magnesium, fiber, potassium, and iron; however, cutlet is richer in vitamin B3, vitamin B2, and vitamin B6.
  • Daily need coverage for vitamin B3 for cutlet is 163% higher.
  • Pumpkin seeds contain 87 times more magnesium than cutlet. While pumpkin seeds contain 262mg of magnesium, cutlet contains only 3mg.
  • Cutlet has less saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and WORTHINGTON Multigrain Cutlets, canned, unprepared are the varieties used in this article.

Infographic

Pumpkin seeds vs Cutlet infographic
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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%
Cutlet
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +775.2%
Contains more IronIron +94.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +930%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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%
Cutlet
5
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +350%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +2457.7%
Contains more Vitamin B3Vitamin B3 +9092.3%
Contains more Vitamin B6Vitamin B6 +1251.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cutlet DV% diff.
Vitamin B3 0.286mg 26.29mg 163%
Vitamin E 18.09mg 121%
Vitamin B2 0.052mg 1.33mg 98%
Zinc 10.3mg 1mg 85%
Copper 0.69mg 77%
Magnesium 262mg 3mg 62%
Fiber 18.4g 4.5g 56%
Polyunsaturated fat 8.844g 0.8g 54%
Vitamin B6 0.037mg 0.5mg 36%
Fats 19.4g 1.5g 28%
Potassium 919mg 105mg 24%
Manganese 0.496mg 22%
Iron 3.31mg 1.7mg 20%
Calories 446kcal 117kcal 16%
Saturated fat 3.67g 0.3g 15%
Carbs 53.75g 7.3g 15%
Monounsaturated fat 6.032g 0.2g 15%
Sodium 18mg 371mg 15%
Protein 18.55g 23.29g 9%
Phosphorus 92mg 56mg 5%
Calcium 55mg 22mg 3%
Folate 9µg 2µg 2%
Vitamin B1 0.034mg 0.05mg 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.8g N/A
Sugar 0.2g N/A
Vitamin A 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 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
Cutlet
2
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more FatsFats +1193.3%
Contains more CarbsCarbs +636.3%
Contains more OtherOther +211.5%
Contains more ProteinProtein +25.6%
Contains more WaterWater +1382%

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
Cutlet
1
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains more Mono. FatMonounsaturated fat +2916%
Contains more Poly. FatPolyunsaturated fat +1005.5%
Contains less Sat. FatSaturated fat -91.8%

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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

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.