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  6. Pumpkin seeds vs. Turkey meat

Pumpkin seeds vs. Turkey meat — In-Depth Nutrition Comparison

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How are Pumpkin seeds and Turkey meat different?

  • Pumpkin seeds are higher in Fiber, Zinc, Copper, Magnesium, Iron, and Manganese, however, Turkey meat is richer in Vitamin B3, Vitamin B6, and Vitamin B12.
  • Daily need coverage for Fiber from Pumpkin seeds is 74% higher.
  • Pumpkin seeds contain 35 times more Manganese than Turkey meat. While Pumpkin seeds contain 0.496mg of Manganese, Turkey meat contains only 0.014mg.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Turkey, whole, meat and skin, cooked, roasted are the varieties used in this article.

Infographic

Pumpkin seeds vs Turkey meat 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
Contains more MagnesiumMagnesium +773.3%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +284.5%
Contains more IronIron +203.7%
Contains more CopperCopper +641.9%
Contains more ZincZinc +315.3%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +3442.9%
Contains more PhosphorusPhosphorus +142.4%

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% 3.7% 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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +59%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin B3Vitamin B3 +3247.2%
Contains more Vitamin B5Vitamin B5 +1592.9%
Contains more Vitamin B6Vitamin B6 +1564.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg
~equal in Folate ~9µg

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
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Contains more FatsFats +162.5%
Contains more CarbsCarbs +89483.3%
Contains more OtherOther +691.7%
Contains more ProteinProtein +53.9%
Contains more WaterWater +1311.6%

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
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
Contains more Mono. FatMonounsaturated Fat +127.9%
Contains more Poly. FatPolyunsaturated fat +317.4%
Contains less Sat. FatSaturated Fat -41.3%

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 Turkey meat
Lower in Saturated Fat ok
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
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Turkey meat Opinion
Calories 446kcal 189kcal Pumpkin seeds
Protein 18.55g 28.55g Turkey meat
Fats 19.4g 7.39g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 0.06g Pumpkin seeds
Carbs 53.75g 0.06g Pumpkin seeds
Cholesterol 0mg 109mg Pumpkin seeds
Vitamin D 0IU 15IU Turkey meat
Magnesium 262mg 30mg Pumpkin seeds
Calcium 55mg 14mg Pumpkin seeds
Potassium 919mg 239mg Pumpkin seeds
Iron 3.31mg 1.09mg Pumpkin seeds
Fiber 18.4g 0g Pumpkin seeds
Copper 0.69mg 0.093mg Pumpkin seeds
Zinc 10.3mg 2.48mg Pumpkin seeds
Phosphorus 92mg 223mg Turkey meat
Sodium 18mg 103mg Pumpkin seeds
Vitamin A 62IU 39IU Pumpkin seeds
Vitamin A 3µg 12µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 0µg 0.4µg Turkey meat
Manganese 0.496mg 0.014mg Pumpkin seeds
Selenium 29.8µg Turkey meat
Vitamin B1 0.034mg 0.045mg Turkey meat
Vitamin B2 0.052mg 0.281mg Turkey meat
Vitamin B3 0.286mg 9.573mg Turkey meat
Vitamin B5 0.056mg 0.948mg Turkey meat
Vitamin B6 0.037mg 0.616mg Turkey meat
Vitamin B12 0µg 1.02µg Turkey meat
Folate 9µg 9µg
Trans Fat 0.101g Pumpkin seeds
Choline 87.4mg Turkey meat
Saturated Fat 3.67g 2.155g Turkey meat
Monounsaturated Fat 6.032g 2.647g Pumpkin seeds
Polyunsaturated fat 8.844g 2.119g Pumpkin seeds
Tryptophan 0.326mg 0.291mg Pumpkin seeds
Threonine 0.683mg 1.004mg Turkey meat
Isoleucine 0.956mg 0.796mg Pumpkin seeds
Leucine 1.572mg 1.925mg Turkey meat
Lysine 1.386mg 2.282mg Turkey meat
Methionine 0.417mg 0.724mg Turkey meat
Phenylalanine 0.924mg 0.903mg Pumpkin seeds
Valine 1.491mg 0.902mg Pumpkin seeds
Histidine 0.515mg 0.749mg Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Turkey meat
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
50%
Turkey meat
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
46%
Turkey meat

Comparison summary

Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 1.515g)
Which food is lower in glycemic index?
Turkey meat
Turkey meat is lower in glycemic index (difference - 0)
Which food is cheaper?
Turkey meat
Turkey meat is cheaper (difference - $0.2)
Which food is richer in vitamins?
Turkey meat
Turkey meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 109mg)
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 - 85mg)
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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.