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  6. Pumpkin seeds vs. Jerky

Pumpkin seeds vs. Jerky — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and jerky

  • Pumpkin seeds have more fiber, copper, magnesium, and zinc; however, jerky is higher in phosphorus, vitamin B12, folate, and iron.
  • Jerky covers your daily sodium needs 90% more than pumpkin seeds.
  • Jerky contains 10 times less fiber than pumpkin seeds. Pumpkin seeds contain 18.4g of fiber, while jerky contains 1.8g.
  • Pumpkin seeds have less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Snacks, beef jerky, chopped, and formed.

Infographic

Pumpkin seeds vs Jerky 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%
Jerky
Jerky
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 6% 53% 203% 76% 221% 174% 271% 14% 58%
Contains more MagnesiumMagnesium +413.7%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +53.9%
Contains more CopperCopper +204%
Contains more ZincZinc +27%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +346.8%
Contains more IronIron +63.7%
Contains more PhosphorusPhosphorus +342.4%

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%
Jerky
Jerky
11
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% 9.8% 4.5% 39% 33% 32% 9.8% 41% 124% 5.8% 101% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +352.9%
Contains more Vitamin B2Vitamin B2 +173.1%
Contains more Vitamin B3Vitamin B3 +505.6%
Contains more Vitamin B5Vitamin B5 +191.1%
Contains more Vitamin B6Vitamin B6 +383.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1388.9%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Jerky DV% diff.
Sodium 18mg 2081mg 90%
Fiber 18.4g 1.8g 66%
Polyunsaturated fat 8.844g 1.011g 52%
Copper 0.69mg 0.227mg 51%
Magnesium 262mg 51mg 50%
Phosphorus 92mg 407mg 45%
Vitamin B12 0µg 0.99µg 41%
Saturated fat 3.67g 10.85g 33%
Folate 9µg 134µg 31%
Protein 18.55g 33.2g 29%
Iron 3.31mg 5.42mg 26%
Zinc 10.3mg 8.11mg 20%
Choline 109.1mg 20%
Selenium 10.7µg 19%
Manganese 0.496mg 0.111mg 17%
Cholesterol 0mg 48mg 16%
Carbs 53.75g 11g 14%
Monounsaturated fat 6.032g 11.305g 13%
Vitamin B6 0.037mg 0.179mg 11%
Vitamin B1 0.034mg 0.154mg 10%
Fats 19.4g 25.6g 10%
Potassium 919mg 597mg 9%
Vitamin B3 0.286mg 1.732mg 9%
Vitamin B2 0.052mg 0.142mg 7%
Calcium 55mg 20mg 4%
Vitamin E 0.49mg 3%
Vitamin K 2.3µg 2%
Calories 446kcal 410kcal 2%
Vitamin B5 0.056mg 0.163mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin D 0IU 11IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 9.2g N/A
Sugar 9g N/A
Vitamin A 3µg 0µg 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
Jerky
Jerky
4
33% 26% 11% 23% 7%
Protein: 33.2 g
Fats: 25.6 g
Carbs: 11 g
Water: 23.36 g
Other: 6.84 g
Contains more CarbsCarbs +388.6%
Contains more ProteinProtein +79%
Contains more FatsFats +32%
Contains more WaterWater +419.1%
Contains more OtherOther +80%

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
Jerky
Jerky
1
47% 49% 4%
Saturated fat: Sat. Fat 10.85 g
Monounsaturated fat: Mono. Fat 11.305 g
Polyunsaturated fat: Poly. Fat 1.011 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Poly. FatPolyunsaturated fat +774.8%
Contains more Mono. FatMonounsaturated fat +87.4%

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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. Jerky - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167536/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.