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  6. Pumpkin seeds vs. Game raw

Pumpkin seeds vs. Game raw — In-Depth Nutrition Comparison

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What are the differences between pumpkin seeds and game raw?

  • Pumpkin seeds are higher in zinc, fiber, magnesium, copper, and manganese, yet game raw is higher in vitamin B12, vitamin B3, vitamin B2, and vitamin B6.
  • Game raw's daily need coverage for vitamin B12 is 263% more.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Game meat, deer, raw types in this article.

Infographic

Pumpkin seeds vs Game raw 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% 1.5% 28% 128% 84% 57% 87% 6.7% 5.3% 53%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +189%
Contains more CopperCopper +172.7%
Contains more ZincZinc +392.8%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +1109.8%
Contains more PhosphorusPhosphorus +119.6%
~equal in Iron ~3.4mg

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% 0% 4% 0% 55% 111% 119% 0% 85% 789% 2.8% 3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +125%
Contains more Vitamin B1Vitamin B1 +547.1%
Contains more Vitamin B2Vitamin B2 +823.1%
Contains more Vitamin B3Vitamin B3 +2127.3%
Contains more Vitamin B6Vitamin B6 +900%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Game raw DV% diff.
Vitamin B12 0µg 6.31µg 263%
Zinc 10.3mg 2.09mg 75%
Fiber 18.4g 0g 74%
Magnesium 262mg 23mg 57%
Polyunsaturated fat 8.844g 0.47g 56%
Copper 0.69mg 0.253mg 49%
Vitamin B3 0.286mg 6.37mg 38%
Vitamin B2 0.052mg 0.48mg 33%
Cholesterol 0mg 85mg 28%
Fats 19.4g 2.42g 26%
Vitamin B6 0.037mg 0.37mg 26%
Manganese 0.496mg 0.041mg 20%
Carbs 53.75g 0g 18%
Potassium 919mg 318mg 18%
Selenium 9.7µg 18%
Calories 446kcal 120kcal 16%
Vitamin B1 0.034mg 0.22mg 16%
Phosphorus 92mg 202mg 16%
Monounsaturated fat 6.032g 0.67g 13%
Saturated fat 3.67g 0.95g 12%
Protein 18.55g 22.96g 9%
Calcium 55mg 5mg 5%
Folate 9µg 4µg 1%
Vitamin K 1.1µg 1%
Vitamin E 0.2mg 1%
Vitamin B5 0.056mg 1%
Iron 3.31mg 3.4mg 1%
Sodium 18mg 51mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 1.08mg 0%
Isoleucine 0.956mg 0.908mg 0%
Leucine 1.572mg 1.951mg 0%
Lysine 1.386mg 2.006mg 0%
Methionine 0.417mg 0.566mg 0%
Phenylalanine 0.924mg 0.937mg 0%
Valine 1.491mg 1.073mg 0%
Histidine 0.515mg 1.135mg 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
23% 2% 74%
Protein: 22.96 g
Fats: 2.42 g
Carbs: 0 g
Water: 73.57 g
Other: 1.05 g
Contains more FatsFats +701.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +261.9%
Contains more ProteinProtein +23.8%
Contains more WaterWater +1534.9%

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
45% 32% 22%
Saturated fat: Sat. Fat 0.95 g
Monounsaturated fat: Mono. Fat 0.67 g
Polyunsaturated fat: Poly. Fat 0.47 g
Contains more Mono. FatMonounsaturated fat +800.3%
Contains more Poly. FatPolyunsaturated fat +1781.7%
Contains less Sat. FatSaturated fat -74.1%

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. Game raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173855/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.