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  6. Pumpkin seeds vs. Pot roast

Pumpkin seeds vs. Pot roast — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and pot roast?

  • Pumpkin seeds are richer in fiber, copper, magnesium, zinc, manganese, and potassium, yet pot roast is richer in vitamin B12 and vitamin B3.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • Pumpkin seeds contain less saturated fat.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this comparison.

Infographic

Pumpkin seeds vs Pot roast 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +297.8%
Contains more IronIron +36.8%
Contains more CopperCopper +597%
Contains more ZincZinc +54.7%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +4860%
Contains more PhosphorusPhosphorus +89.1%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more Vitamin B2Vitamin B2 +228.8%
Contains more Vitamin B3Vitamin B3 +1335.3%
Contains more Vitamin B5Vitamin B5 +919.6%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.099mg 66%
Magnesium 262mg 19mg 58%
Polyunsaturated fat 8.844g 0.708g 54%
Selenium 27µg 49%
Cholesterol 0mg 116mg 39%
Zinc 10.3mg 6.66mg 33%
Vitamin B3 0.286mg 4.105mg 24%
Protein 18.55g 28.94g 21%
Manganese 0.496mg 0.01mg 21%
Choline 110.2mg 20%
Potassium 919mg 231mg 20%
Vitamin B6 0.037mg 0.283mg 19%
Carbs 53.75g 0g 18%
Saturated fat 3.67g 7.548g 18%
Phosphorus 92mg 174mg 12%
Iron 3.31mg 2.42mg 11%
Vitamin B5 0.056mg 0.571mg 10%
Vitamin B2 0.052mg 0.171mg 9%
Calories 446kcal 297kcal 7%
Monounsaturated fat 6.032g 8.175g 5%
Calcium 55mg 16mg 4%
Vitamin E 0.51mg 3%
Vitamin B1 0.034mg 0.059mg 2%
Vitamin K 1.8µg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Sodium 18mg 47mg 1%
Fats 19.4g 19.17g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin A 3µg 0µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.326mg 0.19mg 0%
Threonine 0.683mg 1.156mg 0%
Isoleucine 0.956mg 1.317mg 0%
Leucine 1.572mg 2.302mg 0%
Lysine 1.386mg 2.446mg 0%
Methionine 0.417mg 0.754mg 0%
Phenylalanine 0.924mg 1.143mg 0%
Valine 1.491mg 1.436mg 0%
Histidine 0.515mg 0.924mg 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-38100%
Contains more ProteinProtein +56%
Contains more WaterWater +1053.3%
~equal in Fats ~19.17g

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
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +1149.2%
Contains more Mono. FatMonounsaturated fat +35.5%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.