Pumpkin seeds vs. Taco — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and taco

Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese; however, taco is higher in vitamin B12 and phosphorus.
Pumpkin seeds cover your daily zinc needs 78% more than taco.
Taco contains 9 times less copper than pumpkin seeds. Pumpkin seeds contain 0.69mg of copper, while taco contains 0.077mg.
Pumpkin seeds have less sodium.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, taco with beef, cheese, and lettuce, hard shell.

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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.

Pumpkin seeds

Taco

Contains more MagnesiumMagnesium	+718.8%
Contains more PotassiumPotassium	+339.7%
Contains more IronIron	+178.2%
Contains more CopperCopper	+796.1%
Contains more ZincZinc	+488.6%
Contains less SodiumSodium	-95.5%
Contains more ManganeseManganese	+99.2%

Contains more CalciumCalcium	+61.8%
Contains more PhosphorusPhosphorus	+93.5%

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.

Pumpkin seeds

Taco

Contains more Vitamin B5Vitamin B5

+∞%

Contains more Vitamin CVitamin C	+33.3%
Contains more Vitamin AVitamin A	+566.7%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+47.1%
Contains more Vitamin B2Vitamin B2	+15.4%
Contains more Vitamin B3Vitamin B3	+476.9%
Contains more Vitamin B6Vitamin B6	+143.2%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more FolateFolate	+111.1%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	1.75mg	78%
Copper	0.69mg	0.077mg	68%
Fiber	18.4g	3.9g	58%
Magnesium	262mg	32mg	55%
Vitamin B12	0µg	0.93µg	39%
Polyunsaturated fat	8.844g	3.042g	39%
Iron	3.31mg	1.19mg	27%
Potassium	919mg	209mg	21%
Protein	18.55g	8.86g	19%
Selenium		9.2µg	17%
Sodium	18mg	397mg	16%
Vitamin K		15.3µg	13%
Phosphorus	92mg	178mg	12%
Manganese	0.496mg	0.249mg	11%
Calories	446kcal	226kcal	11%
Carbs	53.75g	19.85g	11%
Fats	19.4g	12.7g	10%
Cholesterol	0mg	28mg	9%
Vitamin B3	0.286mg	1.65mg	9%
Starch		14.78g	6%
Choline		32mg	6%
Monounsaturated fat	6.032g	4.411g	4%
Vitamin B6	0.037mg	0.09mg	4%
Vitamin E		0.6mg	4%
Saturated fat	3.67g	4.384g	3%
Folate	9µg	19µg	3%
Calcium	55mg	89mg	3%
Vitamin A	3µg	20µg	2%
Vitamin B5	0.056mg		1%
Vitamin B2	0.052mg	0.06mg	1%
Vitamin B1	0.034mg	0.05mg	1%
Vitamin D	0µg	0.1µg	1%
Vitamin D	0IU	4IU	1%
Vitamin C	0.3mg	0.4mg	0%
Net carbs	35.35g	15.95g	N/A
Sugar		0.9g	N/A
Trans fat		0.467g	N/A
Tryptophan	0.326mg		0%
Threonine	0.683mg		0%
Isoleucine	0.956mg		0%
Leucine	1.572mg		0%
Lysine	1.386mg		0%
Methionine	0.417mg		0%
Phenylalanine	0.924mg		0%
Valine	1.491mg		0%
Histidine	0.515mg		0%
Fructose		0.3g	0%
Omega-3 - EPA		0.005g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-3 - DPA		0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		2.708g	N/A