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  6. Steak vs. Pumpkin

Steak vs. Pumpkin — In-Depth Nutrition Comparison

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How are Steak and Pumpkin different?

  • Steak is higher in Vitamin B12, Selenium, Zinc, Vitamin B6, Vitamin B3, Iron, and Phosphorus, however, Pumpkin is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Steak is 92% higher.

Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Pumpkin, raw are the varieties used in this article.

Infographic

Steak vs Pumpkin 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.
Steak
Steak
5
:
5
Pumpkin
Pumpkin
Contains more Iron +200%
Contains more Magnesium +91.7%
Contains more Phosphorus +270.5%
Contains more Zinc +1881.3%
Contains more Selenium +10500%
Contains more Calcium +75%
Contains more Potassium +21.9%
Contains less Sodium -98.3%
Contains more Copper +49.4%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 30% 9% 19% 30% 1% 9% 43% 17% 2%
Contains more Iron +200%
Contains more Magnesium +91.7%
Contains more Phosphorus +270.5%
Contains more Zinc +1881.3%
Contains more Selenium +10500%
Contains more Calcium +75%
Contains more Potassium +21.9%
Contains less Sodium -98.3%
Contains more Copper +49.4%

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.
Steak
Steak
7
:
5
Pumpkin
Pumpkin
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +173.6%
Contains more Vitamin B3 +758.2%
Contains more Vitamin B6 +719.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +45.5%
Contains more Vitamin A +33952%
Contains more Vitamin C +∞%
Contains more Folate +166.7%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +48%
Contains more Vitamin B2 +173.6%
Contains more Vitamin B3 +758.2%
Contains more Vitamin B6 +719.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +45.5%
Contains more Vitamin A +33952%
Contains more Vitamin C +∞%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Pumpkin
Pumpkin
Contains more Protein +2385%
Contains more Fats +18920%
Contains more Carbs +∞%
Contains more Water +64.8%
Contains more Other +48.1%
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Pumpkin
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more Protein +2385%
Contains more Fats +18920%
Contains more Carbs +∞%
Contains more Water +64.8%
Contains more Other +48.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
2
:
1
Pumpkin
Pumpkin
Contains more Monounsaturated Fat +70446.2%
Contains more Polyunsaturated fat +17820%
Contains less Saturated Fat -99.4%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Pumpkin
74% 19% 7%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.005 g
Contains more Monounsaturated Fat +70446.2%
Contains more Polyunsaturated fat +17820%
Contains less Saturated Fat -99.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steak Pumpkin
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Pumpkin Opinion
Net carbs 0g 6g Pumpkin
Protein 24.85g 1g Steak
Fats 19.02g 0.1g Steak
Carbs 0g 6.5g Pumpkin
Calories 271kcal 26kcal Steak
Sugar 0g 2.76g Steak
Fiber 0g 0.5g Pumpkin
Calcium 12mg 21mg Pumpkin
Iron 2.4mg 0.8mg Steak
Magnesium 23mg 12mg Steak
Phosphorus 163mg 44mg Steak
Potassium 279mg 340mg Pumpkin
Sodium 58mg 1mg Pumpkin
Zinc 6.34mg 0.32mg Steak
Copper 0.085mg 0.127mg Pumpkin
Manganese 0.125mg Pumpkin
Selenium 31.8µg 0.3µg Steak
Vitamin A 25IU 8513IU Pumpkin
Vitamin A RAE 7µg 426µg Pumpkin
Vitamin E 1.06mg Pumpkin
Vitamin D 6IU 0IU Steak
Vitamin D 0.1µg 0µg Steak
Vitamin C 0mg 9mg Pumpkin
Vitamin B1 0.074mg 0.05mg Steak
Vitamin B2 0.301mg 0.11mg Steak
Vitamin B3 5.149mg 0.6mg Steak
Vitamin B5 0.298mg Pumpkin
Vitamin B6 0.5mg 0.061mg Steak
Folate 6µg 16µg Pumpkin
Vitamin B12 2.2µg 0µg Steak
Vitamin K 1.6µg 1.1µg Steak
Tryptophan 0.278mg 0.012mg Steak
Threonine 1.171mg 0.029mg Steak
Isoleucine 1.157mg 0.031mg Steak
Leucine 2.142mg 0.046mg Steak
Lysine 2.38mg 0.054mg Steak
Methionine 0.672mg 0.011mg Steak
Phenylalanine 0.997mg 0.032mg Steak
Valine 1.242mg 0.035mg Steak
Histidine 0.931mg 0.016mg Steak
Cholesterol 78mg 0mg Pumpkin
Saturated Fat 8.443g 0.052g Pumpkin
Omega-3 - DHA 0.001g 0g Steak
Omega-3 - EPA 0.001g 0g Steak
Omega-3 - DPA 0.013g 0g Steak
Monounsaturated Fat 9.171g 0.013g Steak
Polyunsaturated fat 0.896g 0.005g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
49%
Steak
55%
Pumpkin
Minerals Daily Need Coverage Score
59%
Steak
16%
Pumpkin

Comparison summary

Which food is lower in Sugar?
Steak
Steak is lower in Sugar (difference - 2.76g)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 52)
Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 8.391g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $2.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.