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Pumpkin seeds vs. Fajita — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and fajita?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, and iron, yet fajita is richer in vitamin B3, vitamin B6, and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 81% higher.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and USDA Commodity, chicken fajita strips, frozen types in this comparison.

Infographic

Pumpkin seeds vs Fajita 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%
Fajita
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +323.1%
Contains more PotassiumPotassium +223.6%
Contains more IronIron +234.3%
Contains more CopperCopper +2200%
Contains more ZincZinc +651.8%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +651.5%
Contains more PhosphorusPhosphorus +201.1%

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%
Fajita
9
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +309.6%
Contains more Vitamin B3Vitamin B3 +1571%
Contains more Vitamin B5Vitamin B5 +1196.4%
Contains more Vitamin B6Vitamin B6 +945.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
Fajita
2
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more FatsFats +238.6%
Contains more CarbsCarbs +2310.3%
Contains more OtherOther +31.9%
Contains more WaterWater +1468.9%
~equal in Protein ~18.56g

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
Fajita
1
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains more Mono. FatMonounsaturated fat +158.6%
Contains more Poly. FatPolyunsaturated fat +712.1%
Contains less Sat. FatSaturated fat -56.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Fajita
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 seeds Fajita DV% diff.
Zinc 10.3mg 1.37mg 81%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.03mg 73%
Magnesium 262mg 22mg 57%
Polyunsaturated fat 8.844g 1.089g 52%
Sodium 18mg 799mg 34%
Selenium 16.7µg 30%
Iron 3.31mg 0.99mg 29%
Cholesterol 0mg 88mg 29%
Vitamin B3 0.286mg 4.779mg 28%
Vitamin B6 0.037mg 0.387mg 27%
Phosphorus 92mg 277mg 26%
Vitamin B12 0µg 0.54µg 23%
Fats 19.4g 5.73g 21%
Potassium 919mg 284mg 19%
Manganese 0.496mg 0.066mg 19%
Carbs 53.75g 2.23g 17%
Calories 446kcal 135kcal 16%
Vitamin B5 0.056mg 0.726mg 13%
Choline 67.8mg 12%
Vitamin B2 0.052mg 0.213mg 12%
Saturated fat 3.67g 1.596g 9%
Monounsaturated fat 6.032g 2.333g 9%
Vitamin B1 0.034mg 0.1mg 6%
Calcium 55mg 13mg 4%
Vitamin E 0.22mg 1%
Folate 9µg 4µg 1%
Protein 18.55g 18.56g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.23g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.326mg 0.2mg 0%
Threonine 0.683mg 0.452mg 0%
Isoleucine 0.956mg 0.813mg 0%
Leucine 1.572mg 1.56mg 0%
Lysine 1.386mg 1.857mg 0%
Methionine 0.417mg 0.552mg 0%
Phenylalanine 0.924mg 0.763mg 0%
Valine 1.491mg 0.847mg 0%
Histidine 0.515mg 0.68mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Fajita
Low Calories diet ok
Low Fats diet ok
Low Carbs 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 seeds
31%
Fajita
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
45%
Fajita

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 781mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Fajita
Fajita is lower in Saturated fat (difference - 2.074g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 42)
Which food is cheaper?
Fajita
Fajita is cheaper (difference - $2.2)
Which food is richer in vitamins?
Fajita
Fajita 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 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.