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  6. Pumpkin seeds vs. Pork Meat

Pumpkin seeds vs. Pork Meat — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and pork Meat

  • Pumpkin seeds have more fiber, zinc, copper, magnesium, and iron; however, pork Meat has more vitamin B1, vitamin B6, vitamin B3, vitamin B2, and phosphorus.
  • Daily need coverage for vitamin B1 for pork Meat is 76% higher.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Pumpkin seeds vs Pork Meat 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +118.3%
Contains more IronIron +187.8%
Contains more CopperCopper +521.6%
Contains more ZincZinc +325.6%
Contains less SodiumSodium -68.4%
Contains more ManganeseManganese +3715.4%
Contains more PhosphorusPhosphorus +190.2%

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% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +2694.1%
Contains more Vitamin B2Vitamin B2 +644.2%
Contains more Vitamin B3Vitamin B3 +2498.6%
Contains more Vitamin B5Vitamin B5 +1707.1%
Contains more Vitamin B6Vitamin B6 +1897.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pork Meat DV% diff.
Vitamin B1 0.034mg 0.95mg 76%
Fiber 18.4g 0g 74%
Zinc 10.3mg 2.42mg 72%
Selenium 38.2µg 69%
Copper 0.69mg 0.111mg 64%
Polyunsaturated fat 8.844g 0.506g 56%
Magnesium 262mg 29mg 55%
Vitamin B6 0.037mg 0.739mg 54%
Vitamin B3 0.286mg 7.432mg 45%
Iron 3.31mg 1.15mg 27%
Vitamin B2 0.052mg 0.387mg 26%
Phosphorus 92mg 267mg 25%
Vitamin B12 0µg 0.57µg 24%
Cholesterol 0mg 73mg 24%
Fats 19.4g 3.51g 24%
Manganese 0.496mg 0.013mg 21%
Vitamin B5 0.056mg 1.012mg 19%
Carbs 53.75g 0g 18%
Choline 88.9mg 16%
Protein 18.55g 26.17g 15%
Calories 446kcal 143kcal 15%
Potassium 919mg 421mg 15%
Monounsaturated fat 6.032g 1.334g 12%
Saturated fat 3.67g 1.198g 11%
Calcium 55mg 6mg 5%
Sodium 18mg 57mg 2%
Folate 9µg 0µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.08mg 1%
Vitamin D 0IU 10IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.033g N/A
Tryptophan 0.326mg 0.275mg 0%
Threonine 0.683mg 1.175mg 0%
Isoleucine 0.956mg 1.288mg 0%
Leucine 1.572mg 2.229mg 0%
Lysine 1.386mg 2.427mg 0%
Methionine 0.417mg 0.721mg 0%
Phenylalanine 0.924mg 1.1mg 0%
Valine 1.491mg 1.367mg 0%
Histidine 0.515mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

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
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more FatsFats +452.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +336.8%
Contains more ProteinProtein +41.1%
Contains more WaterWater +1443.3%

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
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains more Mono. FatMonounsaturated fat +352.2%
Contains more Poly. FatPolyunsaturated fat +1647.8%
Contains less Sat. FatSaturated fat -67.4%

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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.