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  6. Pumpkin seeds vs. Rib eye steak

Pumpkin seeds vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between pumpkin seeds and rib eye steak

  • Pumpkin seeds have more fiber, copper, magnesium, zinc, and potassium; however, rib eye steak is richer in vitamin B12, vitamin B6, and vitamin B3.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than pumpkin seeds.
  • Pumpkin seeds contain less saturated fat.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Pumpkin seeds vs Rib eye steak infographic
Infographic link

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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +253.5%
Contains more IronIron +47.8%
Contains more CopperCopper +762.5%
Contains more ZincZinc +74.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +520%
Contains more PhosphorusPhosphorus +65.2%

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.
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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +451.9%
Contains more Vitamin B3Vitamin B3 +1616.1%
Contains more Vitamin B5Vitamin B5 +857.1%
Contains more Vitamin B6Vitamin B6 +1189.2%
Contains more Vitamin B12Vitamin B12 +∞%

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% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +37900%
Contains more ProteinProtein +27.7%
Contains more FatsFats +12.4%
Contains more WaterWater +1110.9%

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% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Poly. FatPolyunsaturated fat +761.1%
Contains more Mono. FatMonounsaturated fat +74.4%

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 Rib eye steak
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.08mg 68%
Magnesium 262mg 22mg 57%
Selenium 29.7µg 54%
Polyunsaturated fat 8.844g 1.027g 52%
Zinc 10.3mg 5.91mg 40%
Vitamin B6 0.037mg 0.477mg 34%
Vitamin B3 0.286mg 4.908mg 29%
Saturated fat 3.67g 9.684g 27%
Cholesterol 0mg 80mg 27%
Potassium 919mg 260mg 19%
Vitamin B2 0.052mg 0.287mg 18%
Manganese 0.496mg 0.08mg 18%
Carbs 53.75g 0g 18%
Iron 3.31mg 2.24mg 13%
Monounsaturated fat 6.032g 10.519g 11%
Protein 18.55g 23.69g 10%
Vitamin B5 0.056mg 0.536mg 10%
Phosphorus 92mg 152mg 9%
Choline 48.8mg 9%
Calories 446kcal 291kcal 8%
Fats 19.4g 21.81g 4%
Calcium 55mg 11mg 4%
Vitamin B1 0.034mg 0.071mg 3%
Sodium 18mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 3µg 8µg 1%
Vitamin K 1.6µg 1%
Folate 9µg 6µg 1%
Vitamin D 0IU 7IU 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.326mg 0.265mg 0%
Threonine 0.683mg 1.116mg 0%
Isoleucine 0.956mg 1.103mg 0%
Leucine 1.572mg 2.041mg 0%
Lysine 1.386mg 2.269mg 0%
Methionine 0.417mg 0.641mg 0%
Phenylalanine 0.924mg 0.95mg 0%
Valine 1.491mg 1.184mg 0%
Histidine 0.515mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
56%
Rib eye steak

Comparison summary

Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 0)
Which food is cheaper?
Rib eye steak
Rib eye steak is cheaper (difference - $0.2)
Which food is richer in vitamins?
Rib eye steak
Rib eye steak is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 80mg)
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 - 36mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 6.014g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals

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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.