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  6. Turkey meat vs. Pumpkin seeds

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

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How are Turkey meat and Pumpkin seeds different?

  • Turkey meat is higher in Vitamin B3, Vitamin B6, and Vitamin B12, however, Pumpkin seeds are richer in Fiber, Zinc, Copper, Magnesium, Iron, and Manganese.
  • Daily need coverage for Fiber from Pumpkin seeds is 74% higher.
  • Pumpkin seeds have 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 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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 +142.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +773.3%
Contains more CalciumCalcium +292.9%
Contains more PotassiumPotassium +284.5%
Contains more IronIron +203.7%
Contains more CopperCopper +641.9%
Contains more ZincZinc +315.3%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +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.
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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +32.4%
Contains more Vitamin B2Vitamin B2 +440.4%
Contains more Vitamin B3Vitamin B3 +3247.2%
Contains more Vitamin B5Vitamin B5 +1592.9%
Contains more Vitamin B6Vitamin B6 +1564.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +59%
~equal in Vitamin K ~µg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 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 +53.9%
Contains more WaterWater +1311.6%
Contains more FatsFats +162.5%
Contains more CarbsCarbs +89483.3%
Contains more OtherOther +691.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 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 -41.3%
Contains more Mono. FatMonounsaturated Fat +127.9%
Contains more Poly. FatPolyunsaturated 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 seeds
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Turkey meat Pumpkin seeds Opinion
Calories 189kcal 446kcal Pumpkin seeds
Protein 28.55g 18.55g Turkey meat
Fats 7.39g 19.4g Pumpkin seeds
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 0.06g 35.35g Pumpkin seeds
Carbs 0.06g 53.75g Pumpkin seeds
Cholesterol 109mg 0mg Pumpkin seeds
Vitamin D 15IU 0IU Turkey meat
Magnesium 30mg 262mg Pumpkin seeds
Calcium 14mg 55mg Pumpkin seeds
Potassium 239mg 919mg Pumpkin seeds
Iron 1.09mg 3.31mg Pumpkin seeds
Fiber 0g 18.4g Pumpkin seeds
Copper 0.093mg 0.69mg Pumpkin seeds
Zinc 2.48mg 10.3mg Pumpkin seeds
Phosphorus 223mg 92mg Turkey meat
Sodium 103mg 18mg Pumpkin seeds
Vitamin A 39IU 62IU Pumpkin seeds
Vitamin A 12µg 3µg Turkey meat
Vitamin E 0.07mg Turkey meat
Vitamin D 0.4µg 0µg Turkey meat
Manganese 0.014mg 0.496mg Pumpkin seeds
Selenium 29.8µg Turkey meat
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
Vitamin B12 1.02µg 0µg Turkey meat
Folate 9µg 9µg
Trans Fat 0.101g Pumpkin seeds
Choline 87.4mg Turkey meat
Saturated Fat 2.155g 3.67g Turkey meat
Monounsaturated Fat 2.647g 6.032g Pumpkin seeds
Polyunsaturated fat 2.119g 8.844g Pumpkin seeds
Tryptophan 0.291mg 0.326mg Pumpkin seeds
Threonine 1.004mg 0.683mg Turkey meat
Isoleucine 0.796mg 0.956mg Pumpkin seeds
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 seeds
Valine 0.902mg 1.491mg Pumpkin seeds
Histidine 0.749mg 0.515mg Turkey meat
Omega-3 - EPA 0.008g Turkey meat
Omega-3 - DHA 0.005g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

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

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 Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 109mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 85mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds 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 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.