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  6. Taco salad vs. Pumpkin seeds

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

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

  • Taco salad is richer in vitamin B12, vitamin B5, and vitamin B2, yet pumpkin seeds are richer in zinc, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 81% higher.
  • Pumpkin seeds contain less sodium.

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

Infographic

Taco salad 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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
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 CalciumCalcium +76.4%
Contains more SeleniumSelenium +∞%
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%

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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
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 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%
Contains more CholineCholine +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 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 WaterWater +1507.8%
Contains more ProteinProtein +177.7%
Contains more FatsFats +160.1%
Contains more CarbsCarbs +351.3%
Contains more OtherOther +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 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 +131.5%
Contains more Poly. FatPolyunsaturated fat +901.6%
~equal in Saturated fat ~3.67g

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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.