Pumpkin seed vs. Pot roast — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin seed and Pot roast?
- Pumpkin seed is 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 seed contains 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
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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
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Calcium
+243.8%
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Iron
+36.8%
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Magnesium
+1278.9%
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Potassium
+297.8%
Contains
less
Sodium
-61.7%
Contains
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Zinc
+54.7%
Contains
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Copper
+597%
Contains
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Manganese
+4860%
Contains
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Phosphorus
+89.1%
Contains
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Calcium
+243.8%
Contains
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Iron
+36.8%
Contains
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Magnesium
+1278.9%
Contains
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Potassium
+297.8%
Contains
less
Sodium
-61.7%
Contains
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Zinc
+54.7%
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Copper
+597%
Contains
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Manganese
+4860%
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Phosphorus
+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.
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Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin D
+∞%
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Vitamin B1
+73.5%
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Vitamin B2
+228.8%
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Vitamin B3
+1335.3%
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Vitamin B5
+919.6%
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Vitamin B6
+664.9%
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Vitamin B12
+∞%
Equal in Folate - 9
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin D
+∞%
Contains
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Vitamin B1
+73.5%
Contains
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Vitamin B2
+228.8%
Contains
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Vitamin B3
+1335.3%
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Vitamin B5
+919.6%
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Vitamin B6
+664.9%
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Vitamin B12
+∞%
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+∞%
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Protein
+56%
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Water
+1053.3%
Equal in Fats - 19.17
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
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Carbs
+∞%
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Protein
+56%
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Water
+1053.3%
Equal in Fats - 19.17
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-51.4%
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Polyunsaturated fat
+1149.2%
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Monounsaturated Fat
+35.5%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
7.548 g
Monounsaturated Fat:
8.175 g
Polyunsaturated fat:
0.708 g
Contains
less
Saturated Fat
-51.4%
Contains
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Polyunsaturated fat
+1149.2%
Contains
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Monounsaturated Fat
+35.5%
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 Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 0g |
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| Protein | 18.55g | 28.94g |
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| Fats | 19.4g | 19.17g |
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| Carbs | 53.75g | 0g |
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| Calories | 446kcal | 297kcal |
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| Fiber | 18.4g | 0g |
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| Calcium | 55mg | 16mg |
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| Iron | 3.31mg | 2.42mg |
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| Magnesium | 262mg | 19mg |
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| Phosphorus | 92mg | 174mg |
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| Potassium | 919mg | 231mg |
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| Sodium | 18mg | 47mg |
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| Zinc | 10.3mg | 6.66mg |
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| Copper | 0.69mg | 0.099mg |
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| Manganese | 0.496mg | 0.01mg |
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| Selenium | 27µg |
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| Vitamin A | 62IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.51mg |
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| Vitamin D | 0IU | 8IU |
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| Vitamin D | 0µg | 0.2µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.059mg |
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| Vitamin B2 | 0.052mg | 0.171mg |
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| Vitamin B3 | 0.286mg | 4.105mg |
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| Vitamin B5 | 0.056mg | 0.571mg |
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| Vitamin B6 | 0.037mg | 0.283mg |
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| Folate | 9µg | 9µg | |
| Vitamin B12 | 0µg | 2.13µg |
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| Vitamin K | 1.8µg |
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| Tryptophan | 0.326mg | 0.19mg |
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| Threonine | 0.683mg | 1.156mg |
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| Isoleucine | 0.956mg | 1.317mg |
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| Leucine | 1.572mg | 2.302mg |
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| Lysine | 1.386mg | 2.446mg |
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| Methionine | 0.417mg | 0.754mg |
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| Phenylalanine | 0.924mg | 1.143mg |
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| Valine | 1.491mg | 1.436mg |
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| Histidine | 0.515mg | 0.924mg |
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| Cholesterol | 0mg | 116mg |
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| Saturated Fat | 3.67g | 7.548g |
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| Monounsaturated Fat | 6.032g | 8.175g |
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| Polyunsaturated fat | 8.844g | 0.708g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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%
44%
Minerals Daily Need Coverage Score
103%
57%
Comparison summary
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 3.878g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in glycemic index?
Pot roast is lower in glycemic index (difference - 0)
Which food is cheaper?
Pot roast is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pot roast is relatively richer in vitamins