Pumpkin seed vs. McDonald's Big Mac — In-Depth Nutrition Comparison
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Significant differences between Pumpkin seed and McDonald's Big Mac
- Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Potassium, Iron, and Manganese, however, McDonald's Big Mac is richer in Vitamin B12, and Vitamin B3.
- Pumpkin seed covers your daily Zinc needs 76% more than McDonald's Big Mac.
- McDonald's Big Mac has 13 times less Magnesium than Pumpkin seed. Pumpkin seed has 262mg of Magnesium, while McDonald's Big Mac has 20mg.
- Pumpkin seed contains less Sodium.
Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and McDONALD'S, BIG MAC.
Infographic
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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.
Contains
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Iron
+65.5%
Contains
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Magnesium
+1210%
Contains
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Potassium
+407.7%
Contains
less
Sodium
-96.1%
Contains
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Zinc
+439.3%
Contains
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Copper
+604.1%
Contains
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Manganese
+140.8%
Contains
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Calcium
+110.9%
Contains
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Phosphorus
+32.6%
Contains
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Iron
+65.5%
Contains
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Magnesium
+1210%
Contains
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Potassium
+407.7%
Contains
less
Sodium
-96.1%
Contains
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Zinc
+439.3%
Contains
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Copper
+604.1%
Contains
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Manganese
+140.8%
Contains
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Calcium
+110.9%
Contains
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Phosphorus
+32.6%
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.
:
Contains
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Vitamin A
+203.2%
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B1
+417.6%
Contains
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Vitamin B2
+301.9%
Contains
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Vitamin B3
+1083.2%
Contains
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Folate
+411.1%
Contains
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Vitamin B12
+∞%
Contains
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Vitamin A
+203.2%
Contains
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Vitamin C
+33.3%
Contains
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Vitamin B1
+417.6%
Contains
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Vitamin B2
+301.9%
Contains
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Vitamin B3
+1083.2%
Contains
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Folate
+411.1%
Contains
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+56.9%
Contains
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Fats
+29.7%
Contains
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Carbs
+167.7%
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Other
+106.5%
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Water
+1040%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
11.82 g
Fats:
14.96 g
Carbs:
20.08 g
Water:
51.3 g
Other:
1.84 g
Contains
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Protein
+56.9%
Contains
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Fats
+29.7%
Contains
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Carbs
+167.7%
Contains
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Other
+106.5%
Contains
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Water
+1040%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+73.6%
Contains
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Polyunsaturated fat
+2790.2%
Equal in Saturated Fat - 3.803
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
3.803 g
Monounsaturated Fat:
3.474 g
Polyunsaturated fat:
0.306 g
Contains
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Monounsaturated Fat
+73.6%
Contains
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Polyunsaturated fat
+2790.2%
Equal in Saturated Fat - 3.803
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 18.48g |
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| Protein | 18.55g | 11.82g |
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| Fats | 19.4g | 14.96g |
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| Carbs | 53.75g | 20.08g |
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| Calories | 446kcal | 257kcal |
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| Fructose | 1.69g |
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| Sugar | 3.97g |
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| Fiber | 18.4g | 1.6g |
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| Calcium | 55mg | 116mg |
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| Iron | 3.31mg | 2mg |
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| Magnesium | 262mg | 20mg |
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| Phosphorus | 92mg | 122mg |
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| Potassium | 919mg | 181mg |
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| Sodium | 18mg | 460mg |
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| Zinc | 10.3mg | 1.91mg |
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| Copper | 0.69mg | 0.098mg |
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| Manganese | 0.496mg | 0.206mg |
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| Vitamin A | 62IU | 188IU |
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| Vitamin A RAE | 3µg |
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| Vitamin C | 0.3mg | 0.4mg |
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| Vitamin B1 | 0.034mg | 0.176mg |
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| Vitamin B2 | 0.052mg | 0.209mg |
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| Vitamin B3 | 0.286mg | 3.384mg |
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| Vitamin B5 | 0.056mg |
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| Vitamin B6 | 0.037mg |
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| Folate | 9µg | 46µg |
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| Vitamin B12 | 0µg | 0.88µg |
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| Tryptophan | 0.326mg |
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| Threonine | 0.683mg |
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| Isoleucine | 0.956mg |
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| Leucine | 1.572mg |
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| Lysine | 1.386mg |
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| Methionine | 0.417mg |
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| Phenylalanine | 0.924mg |
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| Valine | 1.491mg |
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| Histidine | 0.515mg |
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| Cholesterol | 0mg | 36mg |
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| Trans Fat | 0.588g |
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| Saturated Fat | 3.67g | 3.803g |
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| Monounsaturated Fat | 6.032g | 3.474g |
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| Polyunsaturated fat | 8.844g | 0.306g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
103%
36%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 442mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 0.133g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
McDonald's Big Mac is lower in glycemic index (difference - 66)
Which food is cheaper?
McDonald's Big Mac is cheaper (difference - $2.2)
Which food is richer in vitamins?
McDonald's Big Mac is relatively richer in vitamins