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  6. Turkey meat vs. Pumpkin seed

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

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How are Turkey meat and Pumpkin seed different?

  • Turkey meat is higher in Vitamin B3, Vitamin B6, and Vitamin B12, however, Pumpkin seed is richer in Fiber, Zinc, Copper, Magnesium, Iron, and Manganese.
  • Daily need coverage for Fiber from Pumpkin seed is 74% higher.
  • Pumpkin seed has less Cholesterol.

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

Infographic

Turkey meat vs Pumpkin seed 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.
Turkey meat
Turkey meat
2
:
8
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +142.4%
Contains more Calcium +292.9%
Contains more Iron +203.7%
Contains more Magnesium +773.3%
Contains more Potassium +284.5%
Contains less Sodium -82.5%
Contains more Zinc +315.3%
Contains more Copper +641.9%
Contains more Manganese +3442.9%
Turkey meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 22% 96% 22% 14% 68% 31% 2% 163%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +142.4%
Contains more Calcium +292.9%
Contains more Iron +203.7%
Contains more Magnesium +773.3%
Contains more Potassium +284.5%
Contains less Sodium -82.5%
Contains more Zinc +315.3%
Contains more Copper +641.9%
Contains more Manganese +3442.9%

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.
Turkey meat
Turkey meat
9
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +440.4%
Contains more Vitamin B3 +3247.2%
Contains more Vitamin B5 +1592.9%
Contains more Vitamin B6 +1564.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +59%
Contains more Vitamin C +∞%
Equal in Folate - 9
Turkey meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 2% 12% 0% 12% 65% 180% 57% 143% 7% 128% 0%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +32.4%
Contains more Vitamin B2 +440.4%
Contains more Vitamin B3 +3247.2%
Contains more Vitamin B5 +1592.9%
Contains more Vitamin B6 +1564.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +59%
Contains more Vitamin C +∞%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turkey meat
Turkey meat
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Protein +53.9%
Contains more Water +1311.6%
Contains more Fats +162.5%
Contains more Carbs +89483.3%
Contains more Other +691.7%
Turkey meat
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
Pumpkin seed
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 Protein +53.9%
Contains more Water +1311.6%
Contains more Fats +162.5%
Contains more Carbs +89483.3%
Contains more Other +691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Turkey meat
Turkey meat
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +127.9%
Contains more Polyunsaturated fat +317.4%
Turkey meat
31% 38% 31%
Saturated Fat: 2.155 g
Monounsaturated Fat: 2.647 g
Polyunsaturated fat: 2.119 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -41.3%
Contains more Monounsaturated Fat +127.9%
Contains more Polyunsaturated fat +317.4%

Comparison summary table

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Turkey meat Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Turkey meat
4%
Pumpkin seed
Minerals Daily Need Coverage Score
46%
Turkey meat
103%
Pumpkin seed

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 Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 85mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 109mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed 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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
  2. Pumpkin seed - 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.