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  6. Taco vs. Pumpkin seeds

Taco vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between taco and pumpkin seeds

  • Taco has more vitamin B12 and phosphorus; however, pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily zinc needs 78% more than taco.
  • Pumpkin seeds have less sodium.

Food varieties used in this article are Fast foods, taco with beef, cheese, and lettuce, hard shell and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Taco vs Pumpkin seeds 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.
Taco
Taco
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
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 +61.8%
Contains more PhosphorusPhosphorus +93.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +718.8%
Contains more PotassiumPotassium +339.7%
Contains more IronIron +178.2%
Contains more CopperCopper +796.1%
Contains more ZincZinc +488.6%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +99.2%

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.
Taco
Taco
12
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% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
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 +33.3%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.1%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B3Vitamin B3 +476.9%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +111.1%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Taco Pumpkin seeds DV% diff.
Zinc 1.75mg 10.3mg 78%
Copper 0.077mg 0.69mg 68%
Fiber 3.9g 18.4g 58%
Magnesium 32mg 262mg 55%
Vitamin B12 0.93µg 0µg 39%
Polyunsaturated fat 3.042g 8.844g 39%
Iron 1.19mg 3.31mg 27%
Potassium 209mg 919mg 21%
Protein 8.86g 18.55g 19%
Selenium 9.2µg 17%
Sodium 397mg 18mg 16%
Vitamin K 15.3µg 13%
Phosphorus 178mg 92mg 12%
Manganese 0.249mg 0.496mg 11%
Calories 226kcal 446kcal 11%
Carbs 19.85g 53.75g 11%
Fats 12.7g 19.4g 10%
Cholesterol 28mg 0mg 9%
Vitamin B3 1.65mg 0.286mg 9%
Starch 14.78g 6%
Choline 32mg 6%
Monounsaturated fat 4.411g 6.032g 4%
Vitamin B6 0.09mg 0.037mg 4%
Vitamin E 0.6mg 4%
Saturated fat 4.384g 3.67g 3%
Folate 19µg 9µg 3%
Calcium 89mg 55mg 3%
Vitamin A 20µg 3µg 2%
Vitamin B5 0.056mg 1%
Vitamin B2 0.06mg 0.052mg 1%
Vitamin B1 0.05mg 0.034mg 1%
Vitamin D 0.1µg 0µg 1%
Vitamin D 4IU 0IU 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 15.95g 35.35g N/A
Sugar 0.9g N/A
Trans fat 0.467g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Taco
Taco
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 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 +1167.1%
Contains more ProteinProtein +109.4%
Contains more FatsFats +52.8%
Contains more CarbsCarbs +170.8%
Contains more OtherOther +142%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Taco
Taco
0
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 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 less Sat. FatSaturated fat -16.3%
Contains more Mono. FatMonounsaturated fat +36.7%
Contains more Poly. FatPolyunsaturated fat +190.7%

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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.