Pumpkin seed vs. Taco salad — In-Depth Nutrition Comparison
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What are the main differences between Pumpkin seed and Taco salad?
- Pumpkin seed is richer in Zinc, Copper, Magnesium, Iron, Potassium, and Manganese, yet Taco salad is richer in Vitamin B12, Vitamin B5, and Vitamin B2.
- Pumpkin seed's daily need coverage for Zinc is 81% higher.
- Pumpkin seed has 10 times more Magnesium than Taco salad. Pumpkin seed has 262mg of Magnesium, while Taco salad has 26mg.
- Pumpkin seed contains less Sodium.
We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fast foods, taco salad 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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Iron
+187.8%
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Magnesium
+907.7%
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Phosphorus
+27.8%
Contains
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Potassium
+337.6%
Contains
less
Sodium
-95.3%
Contains
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Zinc
+657.4%
Contains
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Copper
+510.6%
Contains
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Manganese
+197%
Contains
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Calcium
+76.4%
Contains
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Iron
+187.8%
Contains
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Magnesium
+907.7%
Contains
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Phosphorus
+27.8%
Contains
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Potassium
+337.6%
Contains
less
Sodium
-95.3%
Contains
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Zinc
+657.4%
Contains
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Copper
+510.6%
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Manganese
+197%
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Calcium
+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.
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Contains
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Vitamin A
+379%
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Vitamin C
+500%
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Vitamin B1
+47.1%
Contains
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Vitamin B2
+246.2%
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Vitamin B3
+333.6%
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Vitamin B5
+1114.3%
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Vitamin B6
+197.3%
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Folate
+366.7%
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Vitamin B12
+∞%
Contains
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Vitamin A
+379%
Contains
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Vitamin C
+500%
Contains
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Vitamin B1
+47.1%
Contains
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Vitamin B2
+246.2%
Contains
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Vitamin B3
+333.6%
Contains
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Vitamin B5
+1114.3%
Contains
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Vitamin B6
+197.3%
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Folate
+366.7%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+177.7%
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Fats
+160.1%
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Carbs
+351.3%
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Other
+137.5%
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Water
+1507.8%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
6.68 g
Fats:
7.46 g
Carbs:
11.91 g
Water:
72.35 g
Other:
1.6 g
Contains
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Protein
+177.7%
Contains
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Fats
+160.1%
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Carbs
+351.3%
Contains
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Other
+137.5%
Contains
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Water
+1507.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+131.5%
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Polyunsaturated fat
+901.6%
Equal in Saturated Fat - 3.446
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
3.446 g
Monounsaturated Fat:
2.606 g
Polyunsaturated fat:
0.883 g
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Monounsaturated Fat
+131.5%
Contains
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Polyunsaturated fat
+901.6%
Equal in Saturated Fat - 3.446
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 Saturated Fat |
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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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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 11.91g |
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| Protein | 18.55g | 6.68g |
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| Fats | 19.4g | 7.46g |
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| Carbs | 53.75g | 11.91g |
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| Calories | 446kcal | 141kcal |
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| Fiber | 18.4g |
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| Calcium | 55mg | 97mg |
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| Iron | 3.31mg | 1.15mg |
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| Magnesium | 262mg | 26mg |
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| Phosphorus | 92mg | 72mg |
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| Potassium | 919mg | 210mg |
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| Sodium | 18mg | 385mg |
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| Zinc | 10.3mg | 1.36mg |
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| Copper | 0.69mg | 0.113mg |
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| Manganese | 0.496mg | 0.167mg |
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| Selenium | 2.2µg |
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| Vitamin A | 62IU | 297IU |
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| Vitamin A RAE | 3µg |
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| Vitamin C | 0.3mg | 1.8mg |
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| Vitamin B1 | 0.034mg | 0.05mg |
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| Vitamin B2 | 0.052mg | 0.18mg |
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| Vitamin B3 | 0.286mg | 1.24mg |
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| Vitamin B5 | 0.056mg | 0.68mg |
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| Vitamin B6 | 0.037mg | 0.11mg |
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| Folate | 9µg | 42µg |
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| Vitamin B12 | 0µg | 0.32µg |
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| Tryptophan | 0.326mg | 0.075mg |
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| Threonine | 0.683mg | 0.254mg |
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| Isoleucine | 0.956mg | 0.311mg |
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| Leucine | 1.572mg | 0.549mg |
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| Lysine | 1.386mg | 0.486mg |
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| Methionine | 0.417mg | 0.145mg |
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| Phenylalanine | 0.924mg | 0.277mg |
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| Valine | 1.491mg | 0.343mg |
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| Histidine | 0.515mg | 0.201mg |
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| Cholesterol | 0mg | 22mg |
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| Saturated Fat | 3.67g | 3.446g |
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| Monounsaturated Fat | 6.032g | 2.606g |
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| Polyunsaturated fat | 8.844g | 0.883g |
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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%
20%
Minerals Daily Need Coverage Score
103%
30%
Comparison summary
Which food is lower in Saturated Fat?
Taco salad is lower in Saturated Fat (difference - 0.224g)
Which food is lower in glycemic index?
Taco salad is lower in glycemic index (difference - 0)
Which food is cheaper?
Taco salad is cheaper (difference - $2.2)
Which food is richer in vitamins?
Taco salad is relatively richer in vitamins
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 367mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 22mg)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)