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  6. Pumpkin seeds vs. Lamb

Pumpkin seeds vs. Lamb — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and lamb

  • Pumpkin seeds have more fiber, copper, magnesium, zinc, manganese, and potassium; however, lamb is higher in vitamin B12 and vitamin B3.
  • Lamb covers your daily vitamin B12 needs 106% more than pumpkin seeds.
  • Pumpkin seeds have less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Lamb, domestic, composite of trimmed retail cuts, separable lean, and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Pumpkin seeds vs Lamb 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%
Lamb
Lamb
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more MagnesiumMagnesium +1039.1%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +196.5%
Contains more IronIron +76.1%
Contains more CopperCopper +479.8%
Contains more ZincZinc +130.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +2154.5%
Contains more PhosphorusPhosphorus +104.3%

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%
Lamb
Lamb
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% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +380.8%
Contains more Vitamin B3Vitamin B3 +2228.7%
Contains more Vitamin B5Vitamin B5 +1078.6%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Lamb DV% diff.
Vitamin B12 0µg 2.55µg 106%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.119mg 63%
Magnesium 262mg 23mg 57%
Zinc 10.3mg 4.46mg 53%
Polyunsaturated fat 8.844g 1.51g 49%
Selenium 26.4µg 48%
Vitamin B3 0.286mg 6.66mg 40%
Cholesterol 0mg 97mg 32%
Saturated fat 3.67g 8.83g 23%
Manganese 0.496mg 0.022mg 21%
Potassium 919mg 310mg 18%
Iron 3.31mg 1.88mg 18%
Carbs 53.75g 0g 18%
Choline 93.7mg 17%
Vitamin B2 0.052mg 0.25mg 15%
Phosphorus 92mg 188mg 14%
Vitamin B5 0.056mg 0.66mg 12%
Protein 18.55g 24.52g 12%
Calories 446kcal 294kcal 8%
Vitamin B6 0.037mg 0.13mg 7%
Monounsaturated fat 6.032g 8.82g 7%
Vitamin B1 0.034mg 0.1mg 6%
Calcium 55mg 17mg 4%
Vitamin K 4.6µg 4%
Fats 19.4g 20.94g 2%
Sodium 18mg 72mg 2%
Folate 9µg 18µg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.14mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin D 0IU 2IU 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.287mg 0%
Threonine 0.683mg 1.05mg 0%
Isoleucine 0.956mg 1.183mg 0%
Leucine 1.572mg 1.908mg 0%
Lysine 1.386mg 2.166mg 0%
Methionine 0.417mg 0.629mg 0%
Phenylalanine 0.924mg 0.998mg 0%
Valine 1.491mg 1.323mg 0%
Histidine 0.515mg 0.777mg 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
Lamb
Lamb
3
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +363.4%
Contains more ProteinProtein +32.2%
Contains more WaterWater +1093.8%
~equal in Fats ~20.94g

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
Lamb
Lamb
1
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -58.4%
Contains more Poly. FatPolyunsaturated fat +485.7%
Contains more Mono. FatMonounsaturated fat +46.2%

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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. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.