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  6. Pumpkin seeds vs. Pastrami

Pumpkin seeds vs. Pastrami — In-Depth Nutrition Comparison

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How are pumpkin seeds and pastrami different?

  • Pumpkin seeds are richer in fiber, copper, magnesium, zinc, potassium, and manganese, while pastrami is higher in vitamin B12 and vitamin B3.
  • Pastrami covers your daily need for vitamin B12, 78% more than pumpkin seeds.
  • Pumpkin seeds are lower in sodium.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beef, cured, pastrami types were used in this article.

Infographic

Pumpkin seeds vs Pastrami 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 12% 3% 19% 83% 30% 136% 75% 141% 3.5% 97%
Contains more MagnesiumMagnesium +1441.2%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +337.6%
Contains more IronIron +49.1%
Contains more CopperCopper +658.2%
Contains more ZincZinc +106.8%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1737%
Contains more PhosphorusPhosphorus +90.2%

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 1% 0.67% 2.4% 1.5% 13% 37% 80% 16% 51% 234% 1.8% 4.5% 45%
Contains more Vitamin AVitamin A +50%
Contains more FolateFolate +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +209.6%
Contains more Vitamin B3Vitamin B3 +1389.5%
Contains more Vitamin B5Vitamin B5 +373.2%
Contains more Vitamin B6Vitamin B6 +497.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0.3mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pastrami DV% diff.
Vitamin B12 0µg 1.87µg 78%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.091mg 67%
Polyunsaturated fat 8.844g 0.145g 58%
Magnesium 262mg 17mg 58%
Zinc 10.3mg 4.98mg 48%
Sodium 18mg 1078mg 46%
Selenium 17.7µg 32%
Vitamin B3 0.286mg 4.26mg 25%
Cholesterol 0mg 68mg 23%
Fats 19.4g 5.82g 21%
Potassium 919mg 210mg 21%
Manganese 0.496mg 0.027mg 20%
Carbs 53.75g 0.36g 18%
Choline 81.6mg 15%
Calories 446kcal 147kcal 15%
Vitamin B6 0.037mg 0.221mg 14%
Iron 3.31mg 2.22mg 14%
Phosphorus 92mg 175mg 12%
Monounsaturated fat 6.032g 2.118g 10%
Vitamin B2 0.052mg 0.161mg 8%
Protein 18.55g 21.8g 7%
Calcium 55mg 10mg 5%
Saturated fat 3.67g 2.681g 4%
Vitamin B5 0.056mg 0.265mg 4%
Vitamin B1 0.034mg 0.052mg 2%
Vitamin K 0.7µg 1%
Folate 9µg 6µg 1%
Vitamin D 0IU 4IU 1%
Vitamin D 0µg 0.1µg 1%
Vitamin E 0.12mg 1%
Vitamin C 0.3mg 0.3mg 0%
Net carbs 35.35g 0.36g N/A
Sugar 0.1g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.326mg 0.141mg 0%
Threonine 0.683mg 0.857mg 0%
Isoleucine 0.956mg 0.976mg 0%
Leucine 1.572mg 1.706mg 0%
Lysine 1.386mg 1.812mg 0%
Methionine 0.417mg 0.558mg 0%
Phenylalanine 0.924mg 0.847mg 0%
Valine 1.491mg 1.065mg 0%
Histidine 0.515mg 0.684mg 0%
Fructose 0.01g 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
22% 6% 70% 2%
Protein: 21.8 g
Fats: 5.82 g
Carbs: 0.36 g
Water: 69.53 g
Other: 2.49 g
Contains more FatsFats +233.3%
Contains more CarbsCarbs +14830.6%
Contains more OtherOther +52.6%
Contains more ProteinProtein +17.5%
Contains more WaterWater +1445.1%

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
54% 43% 3%
Saturated fat: Sat. Fat 2.681 g
Monounsaturated fat: Mono. Fat 2.118 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +184.8%
Contains more Poly. FatPolyunsaturated fat +5999.3%
Contains less Sat. FatSaturated fat -26.9%

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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. Pastrami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170204/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.