Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seeds vs. McDonald's Big Mac — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and mcDonald's Big Mac

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, potassium, iron, and manganese; however, mcDonald's Big Mac is richer in vitamin B12 and vitamin B3.
  • Pumpkin seeds cover your daily zinc needs 76% more than mcDonald's Big Mac.
  • McDonald's Big Mac has 13 times less magnesium than pumpkin seeds. Pumpkin seeds have 262mg of magnesium, while mcDonald's Big Mac has 20mg.
  • Pumpkin seeds contain 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

Pumpkin seeds vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +407.7%
Contains more IronIron +65.5%
Contains more CopperCopper +604.1%
Contains more ZincZinc +439.3%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +140.8%
Contains more CalciumCalcium +110.9%
Contains more PhosphorusPhosphorus +32.6%
~equal in Selenium ~µg

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B1Vitamin B1 +417.6%
Contains more Vitamin B2Vitamin B2 +301.9%
Contains more Vitamin B3Vitamin B3 +1083.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +56.9%
Contains more FatsFats +29.7%
Contains more CarbsCarbs +167.7%
Contains more OtherOther +106.5%
Contains more WaterWater +1040%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains more Mono. FatMonounsaturated fat +73.6%
Contains more Poly. FatPolyunsaturated fat +2790.2%
~equal in Saturated fat ~3.803g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds McDonald's Big Mac
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds McDonald's Big Mac DV% diff.
Zinc 10.3mg 1.91mg 76%
Fiber 18.4g 1.6g 67%
Copper 0.69mg 0.098mg 66%
Magnesium 262mg 20mg 58%
Polyunsaturated fat 8.844g 0.306g 57%
Vitamin B12 0µg 0.88µg 37%
Potassium 919mg 181mg 22%
Sodium 18mg 460mg 19%
Vitamin B3 0.286mg 3.384mg 19%
Iron 3.31mg 2mg 16%
Manganese 0.496mg 0.206mg 13%
Protein 18.55g 11.82g 13%
Cholesterol 0mg 36mg 12%
Vitamin B1 0.034mg 0.176mg 12%
Vitamin B2 0.052mg 0.209mg 12%
Carbs 53.75g 20.08g 11%
Folate 9µg 46µg 9%
Calories 446kcal 257kcal 9%
Fats 19.4g 14.96g 7%
Calcium 55mg 116mg 6%
Monounsaturated fat 6.032g 3.474g 6%
Phosphorus 92mg 122mg 4%
Vitamin B6 0.037mg 3%
Fructose 1.69g 2%
Saturated fat 3.67g 3.803g 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 35.35g 18.48g N/A
Sugar 3.97g N/A
Vitamin A 3µg 0%
Trans fat 0.588g N/A
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds McDonald's Big Mac
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Pumpkin seeds
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 442mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.133g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
McDonald's Big Mac
McDonald's Big Mac is lower in glycemic index (difference - 66)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $2.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.