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

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Summary of differences between pumpkin seeds and pork chop

  • Pumpkin seeds have more fiber, copper, zinc, magnesium, and iron, while pork chop has more vitamin B3, vitamin B1, vitamin B6, and vitamin B12.
  • Pumpkin seeds cover your daily need for fiber, 74% more than pork chop.
  • Pumpkin seeds contain 13 times more magnesium than pork chop. While pumpkin seeds contain 262mg of magnesium, pork chop contains only 20mg.

These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Pumpkin seeds vs Pork chop 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.
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% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +1210%
Contains more PotassiumPotassium +191.7%
Contains more IronIron +280.5%
Contains more CopperCopper +557.1%
Contains more ZincZinc +227%
Contains less SodiumSodium -75.7%
Contains more ManganeseManganese +4860%
Contains more PhosphorusPhosphorus +162%
~equal in Calcium ~56mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1341.2%
Contains more Vitamin B2Vitamin B2 +501.9%
Contains more Vitamin B3Vitamin B3 +2671.7%
Contains more Vitamin B5Vitamin B5 +1871.4%
Contains more Vitamin B6Vitamin B6 +1221.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

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
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more FatsFats +35.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +691.7%
Contains more ProteinProtein +27.9%
Contains more WaterWater +1265.6%

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 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -15.4%
Contains more Mono. FatMonounsaturated fat +23.4%
Contains more Poly. FatPolyunsaturated fat +366.9%

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 Pork chop
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pork chop DV% diff.
Fiber 18.4g 0g 74%
Selenium 36.4µg 66%
Zinc 10.3mg 3.15mg 65%
Copper 0.69mg 0.105mg 65%
Magnesium 262mg 20mg 58%
Vitamin B3 0.286mg 7.927mg 48%
Polyunsaturated fat 8.844g 1.894g 46%
Vitamin B1 0.034mg 0.49mg 38%
Vitamin B6 0.037mg 0.489mg 35%
Iron 3.31mg 0.87mg 31%
Vitamin B12 0µg 0.66µg 28%
Cholesterol 0mg 78mg 26%
Manganese 0.496mg 0.01mg 21%
Phosphorus 92mg 241mg 21%
Vitamin B5 0.056mg 1.104mg 21%
Vitamin B2 0.052mg 0.313mg 20%
Carbs 53.75g 0g 18%
Potassium 919mg 315mg 18%
Choline 67.5mg 12%
Calories 446kcal 231kcal 11%
Protein 18.55g 23.72g 10%
Fats 19.4g 14.35g 8%
Vitamin D 0µg 1µg 5%
Vitamin D 0IU 40IU 5%
Saturated fat 3.67g 4.339g 3%
Monounsaturated fat 6.032g 4.887g 3%
Sodium 18mg 74mg 2%
Folate 9µg 0µg 2%
Vitamin E 0.21mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Calcium 55mg 56mg 0%
Vitamin A 3µg 4µg 0%
Trans fat 0.066g N/A
Tryptophan 0.326mg 0.282mg 0%
Threonine 0.683mg 1.043mg 0%
Isoleucine 0.956mg 1.123mg 0%
Leucine 1.572mg 1.952mg 0%
Lysine 1.386mg 2.109mg 0%
Methionine 0.417mg 0.65mg 0%
Phenylalanine 0.924mg 0.985mg 0%
Valine 1.491mg 1.2mg 0%
Histidine 0.515mg 0.965mg 0%
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Pork chop
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pumpkin seeds
51%
Pork chop
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.669g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork chop
Pork chop is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is richer in minerals?
?
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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.