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  6. Rib eye steak vs. Pumpkin seeds

Rib eye steak vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between rib eye steak and pumpkin seeds

  • Rib eye steak has more vitamin B12, vitamin B6, and vitamin B3; however, pumpkin seeds are richer in fiber, copper, magnesium, zinc, and potassium.
  • Rib eye steak covers your daily vitamin B12 needs 88% more than pumpkin seeds.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Rib eye steak vs Pumpkin seeds 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
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%
Contains more PhosphorusPhosphorus +65.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1090.9%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +253.5%
Contains more IronIron +47.8%
Contains more CopperCopper +762.5%
Contains more ZincZinc +74.3%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +520%

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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
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%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +108.8%
Contains more Vitamin B2Vitamin B2 +451.9%
Contains more Vitamin B3Vitamin B3 +1616.1%
Contains more Vitamin B5Vitamin B5 +857.1%
Contains more Vitamin B6Vitamin B6 +1189.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +50%

All nutrients comparison - raw data values

Nutrient Rib eye steak Pumpkin seeds DV% diff.
Vitamin B12 2.1µg 0µg 88%
Fiber 0g 18.4g 74%
Copper 0.08mg 0.69mg 68%
Magnesium 22mg 262mg 57%
Selenium 29.7µg 54%
Polyunsaturated fat 1.027g 8.844g 52%
Zinc 5.91mg 10.3mg 40%
Vitamin B6 0.477mg 0.037mg 34%
Vitamin B3 4.908mg 0.286mg 29%
Saturated fat 9.684g 3.67g 27%
Cholesterol 80mg 0mg 27%
Potassium 260mg 919mg 19%
Vitamin B2 0.287mg 0.052mg 18%
Manganese 0.08mg 0.496mg 18%
Carbs 0g 53.75g 18%
Iron 2.24mg 3.31mg 13%
Monounsaturated fat 10.519g 6.032g 11%
Protein 23.69g 18.55g 10%
Vitamin B5 0.536mg 0.056mg 10%
Phosphorus 152mg 92mg 9%
Choline 48.8mg 9%
Calories 291kcal 446kcal 8%
Fats 21.81g 19.4g 4%
Calcium 11mg 55mg 4%
Vitamin B1 0.071mg 0.034mg 3%
Sodium 54mg 18mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.1mg 1%
Vitamin A 8µg 3µg 1%
Vitamin K 1.6µg 1%
Folate 6µg 9µg 1%
Vitamin D 7IU 0IU 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Trans fat 1.478g N/A
Tryptophan 0.265mg 0.326mg 0%
Threonine 1.116mg 0.683mg 0%
Isoleucine 1.103mg 0.956mg 0%
Leucine 2.041mg 1.572mg 0%
Lysine 2.269mg 1.386mg 0%
Methionine 0.641mg 0.417mg 0%
Phenylalanine 0.95mg 0.924mg 0%
Valine 1.184mg 1.491mg 0%
Histidine 0.888mg 0.515mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
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
Contains more ProteinProtein +27.7%
Contains more FatsFats +12.4%
Contains more WaterWater +1110.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +37900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +74.4%
Contains less Sat. FatSaturated fat -62.1%
Contains more Poly. FatPolyunsaturated fat +761.1%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/nutrients
  2. 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.