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  6. Pumpkin seeds vs. Taco salad

Pumpkin seeds vs. Taco salad — In-Depth Nutrition Comparison

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What are the main differences between pumpkin seeds and taco salad?

  • Pumpkin seeds are richer in zinc, copper, magnesium, iron, potassium, and manganese, yet taco salad is richer in vitamin B12, vitamin B5, and vitamin B2.
  • Pumpkin seeds' daily need coverage for zinc is 81% higher.
  • Pumpkin seeds have 10 times more magnesium than taco salad. Pumpkin seeds have 262mg of magnesium, while taco salad has 26mg.
  • Pumpkin seeds contain less sodium.

We used Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fast foods, taco salad types in this comparison.

Infographic

Pumpkin seeds vs Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more MagnesiumMagnesium +907.7%
Contains more PotassiumPotassium +337.6%
Contains more IronIron +187.8%
Contains more CopperCopper +510.6%
Contains more ZincZinc +657.4%
Contains more PhosphorusPhosphorus +27.8%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +197%
Contains more CalciumCalcium +76.4%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +333.6%
Contains more Vitamin B5Vitamin B5 +1114.3%
Contains more Vitamin B6Vitamin B6 +197.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +366.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Taco salad DV% diff.
Zinc 10.3mg 1.36mg 81%
Fiber 18.4g 74%
Copper 0.69mg 0.113mg 64%
Magnesium 262mg 26mg 56%
Polyunsaturated fat 8.844g 0.883g 53%
Iron 3.31mg 1.15mg 27%
Protein 18.55g 6.68g 24%
Potassium 919mg 210mg 21%
Fats 19.4g 7.46g 18%
Sodium 18mg 385mg 16%
Calories 446kcal 141kcal 15%
Manganese 0.496mg 0.167mg 14%
Carbs 53.75g 11.91g 14%
Vitamin B12 0µg 0.32µg 13%
Vitamin B5 0.056mg 0.68mg 12%
Vitamin B2 0.052mg 0.18mg 10%
Monounsaturated fat 6.032g 2.606g 9%
Folate 9µg 42µg 8%
Cholesterol 0mg 22mg 7%
Vitamin B3 0.286mg 1.24mg 6%
Vitamin B6 0.037mg 0.11mg 6%
Calcium 55mg 97mg 4%
Choline 23.3mg 4%
Selenium 2.2µg 4%
Phosphorus 92mg 72mg 3%
Vitamin C 0.3mg 1.8mg 2%
Vitamin B1 0.034mg 0.05mg 1%
Saturated fat 3.67g 3.446g 1%
Net carbs 35.35g 11.91g N/A
Vitamin A 3µg 0%
Tryptophan 0.326mg 0.075mg 0%
Threonine 0.683mg 0.254mg 0%
Isoleucine 0.956mg 0.311mg 0%
Leucine 1.572mg 0.549mg 0%
Lysine 1.386mg 0.486mg 0%
Methionine 0.417mg 0.145mg 0%
Phenylalanine 0.924mg 0.277mg 0%
Valine 1.491mg 0.343mg 0%
Histidine 0.515mg 0.201mg 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
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more ProteinProtein +177.7%
Contains more FatsFats +160.1%
Contains more CarbsCarbs +351.3%
Contains more OtherOther +137.5%
Contains more WaterWater +1507.8%

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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains more Mono. FatMonounsaturated fat +131.5%
Contains more Poly. FatPolyunsaturated fat +901.6%
~equal in Saturated fat ~3.446g

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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

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.