Pumpkin seeds vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and fast food

Pumpkin seeds have more zinc, fiber, copper, magnesium, and potassium; however, fast food is richer in vitamin B12, vitamin B3, vitamin B2, vitamin B1, and folate.
Pumpkin seeds cover your daily zinc needs 71% more than fast food.
Fast food has 11 times less fiber than pumpkin seeds. Pumpkin seeds have 18.4g of fiber, while fast food has 1.7g.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, hamburger; single, regular patty; plain.

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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.

Pumpkin seeds

Fast food

Contains more MagnesiumMagnesium	+870.4%
Contains more PotassiumPotassium	+366.5%
Contains more CopperCopper	+470.2%
Contains more ZincZinc	+308.7%
Contains less SodiumSodium	-94.6%
Contains more ManganeseManganese	+38.9%

Contains more CalciumCalcium	+12.7%
Contains more PhosphorusPhosphorus	+45.7%

~equal in Iron ~3.06mg

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

Fast food

Contains more Vitamin CVitamin C

+∞%

Contains more Vitamin AVitamin A	+200%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+832.4%
Contains more Vitamin B2Vitamin B2	+598.1%
Contains more Vitamin B3Vitamin B3	+1864%
Contains more Vitamin B5Vitamin B5	+846.4%
Contains more Vitamin B6Vitamin B6	+473%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+788.9%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	2.52mg	71%
Fiber	18.4g	1.7g	67%
Copper	0.69mg	0.121mg	63%
Magnesium	262mg	27mg	56%
Polyunsaturated fat	8.844g	1.68g	48%
Selenium		20.3µg	37%
Vitamin B12	0µg	0.89µg	37%
Vitamin B3	0.286mg	5.617mg	33%
Vitamin B2	0.052mg	0.363mg	24%
Vitamin B1	0.034mg	0.317mg	24%
Potassium	919mg	197mg	21%
Folate	9µg	80µg	18%
Sodium	18mg	331mg	14%
Vitamin B6	0.037mg	0.212mg	13%
Cholesterol	0mg	33mg	11%
Fats	19.4g	12.01g	11%
Starch		22.87g	9%
Vitamin B5	0.056mg	0.53mg	9%
Calories	446kcal	297kcal	7%
Carbs	53.75g	31.5g	7%
Manganese	0.496mg	0.357mg	6%
Phosphorus	92mg	134mg	6%
Choline		34.4mg	6%
Vitamin K		4.9µg	4%
Saturated fat	3.67g	4.493g	4%
Protein	18.55g	16.52g	4%
Vitamin E		0.38mg	3%
Monounsaturated fat	6.032g	4.835g	3%
Iron	3.31mg	3.06mg	3%
Fructose		2.27g	3%
Vitamin A	3µg	9µg	1%
Calcium	55mg	62mg	1%
Vitamin D	0µg	0.1µg	1%
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	29.8g	N/A
Vitamin D	0IU	2IU	0%
Sugar		4.88g	N/A
Trans fat		0.514g	N/A
Tryptophan	0.326mg	0.144mg	0%
Threonine	0.683mg	0.46mg	0%
Isoleucine	0.956mg	0.642mg	0%
Leucine	1.572mg	1.13mg	0%
Lysine	1.386mg	0.785mg	0%
Methionine	0.417mg	0.306mg	0%
Phenylalanine	0.924mg	0.67mg	0%
Valine	1.491mg	0.728mg	0%
Histidine	0.515mg	0.402mg	0%
Omega-3 - EPA		0.005g	N/A
Omega-3 - DHA		0.001g	N/A
Omega-3 - ALA		0.121g	N/A
Omega-3 - DPA		0.009g	N/A
Omega-6 - Gamma-linoleic acid		0.004g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.009g	N/A
Omega-6 - Eicosadienoic acid		0.003g	N/A
Omega-6 - Linoleic acid		1.391g	N/A