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.
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
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% |
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 Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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%
37%
Minerals Daily Need Coverage Score
103%
60%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 68mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1060mg)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Pastrami is lower in Saturated fat (difference - 0.989g)
Which food is lower in glycemic index?
Pastrami is lower in glycemic index (difference - 70)
Which food is richer in vitamins?
Pastrami is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($2.2)