Beef vs. Raw Pumpkin Seeds
Nutrition comparison of Cooked Beef and Raw Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
raw pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and raw pumpkin seeds:
- Both beef and raw pumpkin seeds are high in calories, iron, potassium, protein and saturated fat.
- Raw pumpkin seed has more thiamin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12.
- Raw pumpkin seed is a great source of calcium.
- Raw pumpkin seed is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and raw pumpkin seeds are high in calories. Raw pumpkin seed has 102% more calories than beef - beef has 277 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, beef is heavier in protein, lighter in carbs and lighter in fat compared to raw pumpkin seeds per calorie. Beef has a macronutrient ratio of 38:0:62 and for raw pumpkin seeds, 20:7:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Raw Pumpkin Seeds | |
|---|---|---|
| Protein | 38% | 20% |
| Carbohydrates | ~ | 7% |
| Fat | 62% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than raw pumpkin seed - raw pumpkin seed has 10.7g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Raw pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than beef - raw pumpkin seed has 6g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than raw pumpkin seed - raw pumpkin seed has 1.4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and raw pumpkin seeds are high in protein. Raw pumpkin seed has 19% more protein than beef - beef has 25.4g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Both beef and raw pumpkin seeds are high in saturated fat. Raw pumpkin seed has 18% more saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
trans fat
Raw pumpkin seed has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and raw pumpkin seed does not contain significant amounts.
cholesterol
Raw pumpkin seed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Raw pumpkin seed has more Vitamin C than beef - raw pumpkin seed has 1.9mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and raw pumpkin seeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and raw pumpkin seed has 1ug of Vitamin A.
Vitamin D
Beef and raw pumpkin seeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and raw pumpkin seed does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 17 times more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Beef and raw pumpkin seeds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more thiamin and folate, however, beef contains more pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and raw pumpkin seeds contain significant amounts of riboflavin and niacin.
| Beef | Raw Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.051 MG | 0.273 MG |
| Riboflavin | 0.176 MG | 0.153 MG |
| Niacin | 4.537 MG | 4.987 MG |
| Pantothenic acid | 0.658 MG | ~ |
| Vitamin B6 | 0.336 MG | 0.143 MG |
| Folate | 11 UG | 58 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Raw pumpkin seed is a great source of calcium and it has 31% more calcium than beef - beef has 35mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Both beef and raw pumpkin seeds are high in iron. Raw pumpkin seed has 292% more iron than beef - beef has 2.3mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both beef and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 194% more potassium than beef - beef has 275mg of potassium per 100 grams and raw pumpkin seed has 809mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than beef per 100 grams.
| Beef | Raw Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.12 G |
| Total | 0.056 G | 0.12 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than beef per 100 grams.
| Beef | Raw Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.047 G | 0.131 G |
| linoleic acid | 0.39 G | 20.71 G |
| Total | 0.437 G | 20.841 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) .
Cooked Beef g
()
|
Daily Values (%) |
Raw Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or raw pumpkin seeds contain more calories in 100 grams?Both beef and raw pumpkin seeds are high in calories. Raw pumpkin seed has 100% more calories than beef - beef has 277 calories in 100g and raw pumpkin seed has 559 calories.
Is beef or raw pumpkin seeds better for protein?
Both beef and raw pumpkin seeds are high in protein. Raw pumpkin seed has 20% more protein than beef - beef has 25.4g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Does beef or raw pumpkin seeds contain more iron?
Both beef and raw pumpkin seeds are high in iron. Raw pumpkin seed has 290% more iron than beef - beef has 2.3mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does beef or raw pumpkin seeds contain more potassium?
Both beef and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 190% more potassium than beef - beef has 275mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.