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Pumpkin seeds vs. Salami — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and salami

  • Pumpkin seeds have more fiber, zinc, magnesium, and copper; however, salami has more vitamin B12, vitamin B3, and vitamin B6.
  • Salami's daily need coverage for sodium is 75% more.
  • Pumpkin seeds are lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Salami, cooked, beef and pork.

Infographic

Pumpkin seeds vs Salami 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%
Salami
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.5% 28% 59% 119% 80% 82% 227% 128% 171%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +190.8%
Contains more IronIron +112.2%
Contains more CopperCopper +93.3%
Contains more ZincZinc +251.5%
Contains less SodiumSodium -99%
Contains more PhosphorusPhosphorus +107.6%
Contains more ManganeseManganese +97.2%

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%
Salami
10
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% 4.4% 15% 92% 82% 113% 72% 106% 190% 8% 2.3% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +979.4%
Contains more Vitamin B2Vitamin B2 +586.5%
Contains more Vitamin B3Vitamin B3 +2016.4%
Contains more Vitamin B5Vitamin B5 +2044.6%
Contains more Vitamin B6Vitamin B6 +1140.5%
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
Salami
4
22% 26% 2% 45% 5%
Protein: 21.85 g
Fats: 25.9 g
Carbs: 2.4 g
Water: 45.19 g
Other: 4.66 g
Contains more CarbsCarbs +2139.6%
Contains more ProteinProtein +17.8%
Contains more FatsFats +33.5%
Contains more WaterWater +904.2%
Contains more OtherOther +22.6%

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
Salami
1
41% 48% 11%
Saturated fat: Sat. Fat 9.316 g
Monounsaturated fat: Mono. Fat 11.127 g
Polyunsaturated fat: Poly. Fat 2.529 g
Contains less Sat. FatSaturated fat -60.6%
Contains more Poly. FatPolyunsaturated fat +249.7%
Contains more Mono. FatMonounsaturated fat +84.5%

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Salami DV% diff.
Sodium 18mg 1740mg 75%
Fiber 18.4g 0g 74%
Zinc 10.3mg 2.93mg 67%
Vitamin B12 0µg 1.52µg 63%
Magnesium 262mg 19mg 58%
Selenium 31.3µg 57%
Polyunsaturated fat 8.844g 2.529g 42%
Copper 0.69mg 0.357mg 37%
Vitamin B3 0.286mg 6.053mg 36%
Vitamin B6 0.037mg 0.459mg 32%
Cholesterol 0mg 89mg 30%
Vitamin B1 0.034mg 0.367mg 28%
Saturated fat 3.67g 9.316g 26%
Vitamin B5 0.056mg 1.201mg 23%
Vitamin B2 0.052mg 0.357mg 23%
Iron 3.31mg 1.56mg 22%
Manganese 0.496mg 0.978mg 21%
Potassium 919mg 316mg 18%
Choline 93.5mg 17%
Carbs 53.75g 2.4g 17%
Phosphorus 92mg 191mg 14%
Monounsaturated fat 6.032g 11.127g 13%
Fats 19.4g 25.9g 10%
Protein 18.55g 21.85g 7%
Calories 446kcal 336kcal 6%
Vitamin D 0IU 41IU 5%
Vitamin D 0µg 1µg 5%
Calcium 55mg 15mg 4%
Vitamin K 3.2µg 3%
Folate 9µg 3µg 2%
Vitamin E 0.22mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 2.4g N/A
Sugar 0.96g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.586g N/A
Tryptophan 0.326mg 0.114mg 0%
Threonine 0.683mg 0.521mg 0%
Isoleucine 0.956mg 0.675mg 0%
Leucine 1.572mg 0.929mg 0%
Lysine 1.386mg 1.107mg 0%
Methionine 0.417mg 0.301mg 0%
Phenylalanine 0.924mg 0.481mg 0%
Valine 1.491mg 0.668mg 0%
Histidine 0.515mg 0.359mg 0%
Omega-3 - ALA 0.126g N/A
Omega-6 - Eicosadienoic acid 0.084g N/A
Omega-6 - Linoleic acid 2.104g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Salami
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
57%
Salami
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
91%
Salami

Comparison summary

Which food is lower in glycemic index?
Salami
Salami is lower in glycemic index (difference - 28)
Which food is richer in vitamins?
Salami
Salami is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.96g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 1722mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 5.646g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.5)
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. Salami - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172936/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.