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

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How are pumpkin seeds and pork jowl different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, and iron, while pork jowl is higher in vitamin B12, vitamin B1, and vitamin B3.
  • Pork jowl covers your daily need for saturated fat, 108% more than pumpkin seeds.
  • Pumpkin seeds are lower in saturated fat.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Pork, fresh, variety meats and by-products, jowl, raw types were used in this article.

Infographic

Pumpkin seeds vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +8633.3%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +520.9%
Contains more IronIron +688.1%
Contains more CopperCopper +1625%
Contains more ZincZinc +1126.2%
Contains less SodiumSodium -28%
Contains more ManganeseManganese +9820%
~equal in Phosphorus ~86mg

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +800%
Contains more Vitamin B1Vitamin B1 +1035.3%
Contains more Vitamin B2Vitamin B2 +353.8%
Contains more Vitamin B3Vitamin B3 +1485.7%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~3µg
~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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more ProteinProtein +190.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +108.8%
Contains more FatsFats +258.8%
Contains more WaterWater +393.1%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -85.5%
Contains more Mono. FatMonounsaturated fat +445.3%
~equal in Polyunsaturated fat ~8.11g

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 jowl
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 ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pork jowl DV% diff.
Saturated fat 3.67g 25.26g 98%
Zinc 10.3mg 0.84mg 86%
Fats 19.4g 69.61g 77%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.04mg 72%
Monounsaturated fat 6.032g 32.89g 67%
Magnesium 262mg 3mg 62%
Iron 3.31mg 0.42mg 36%
Vitamin B12 0µg 0.82µg 34%
Cholesterol 0mg 90mg 30%
Vitamin B1 0.034mg 0.386mg 29%
Vitamin B3 0.286mg 4.535mg 27%
Protein 18.55g 6.38g 24%
Potassium 919mg 148mg 23%
Manganese 0.496mg 0.005mg 21%
Carbs 53.75g 0g 18%
Vitamin B2 0.052mg 0.236mg 14%
Calories 446kcal 655kcal 10%
Calcium 55mg 4mg 5%
Polyunsaturated fat 8.844g 8.11g 5%
Vitamin B5 0.056mg 0.25mg 4%
Vitamin B6 0.037mg 0.09mg 4%
Selenium 1.5µg 3%
Vitamin E 0.29mg 2%
Folate 9µg 1µg 2%
Phosphorus 92mg 86mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Sodium 18mg 25mg 0%
Vitamin A 3µg 3µg 0%
Tryptophan 0.326mg 0.021mg 0%
Threonine 0.683mg 0.21mg 0%
Isoleucine 0.956mg 0.168mg 0%
Leucine 1.572mg 0.446mg 0%
Lysine 1.386mg 0.528mg 0%
Methionine 0.417mg 0.095mg 0%
Phenylalanine 0.924mg 0.239mg 0%
Valine 1.491mg 0.305mg 0%
Histidine 0.515mg 0.072mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Pork jowl
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
29%
Pork jowl
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
12%
Pork jowl

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 90mg)
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 - 7mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 21.59g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 0)
Which food is cheaper?
Pork jowl
Pork jowl is cheaper (difference - $1.4)
Which food is richer in vitamins?
Pork jowl
Pork jowl is relatively richer in vitamins

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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.