Beef vs. Pumpkin Seeds
Nutrition comparison of Cooked Beef and 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
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and pumpkin seeds:
- Both beef and pumpkin seeds are high in calories, iron, potassium and protein.
- Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Pumpkin seed is a great source of calcium.
- 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and pumpkin seeds are high in calories. Pumpkin seed has 61% more calories than beef - beef has 277 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to pumpkin seeds per calorie. Beef has a macronutrient ratio of 38:0:62 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Pumpkin Seeds | |
|---|---|---|
| Protein | 38% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 62% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and beef has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than beef - pumpkin seed has 18.4g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and pumpkin seeds are high in protein. Beef has 37% more protein than pumpkin seed - beef has 25.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Beef is high in saturated fat and pumpkin seed has 50% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
trans fat
Pumpkin seed has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Pumpkin seed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and beef contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and pumpkin seeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and pumpkin seed has 3ug of Vitamin A.
Vitamin D
Beef and pumpkin seeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Beef and pumpkin seeds contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Beef and pumpkin seeds contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both beef and pumpkin seeds contain significant amounts of thiamin and folate.
| Beef | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.051 MG | 0.034 MG |
| Riboflavin | 0.176 MG | 0.052 MG |
| Niacin | 4.537 MG | 0.286 MG |
| Pantothenic acid | 0.658 MG | 0.056 MG |
| Vitamin B6 | 0.336 MG | 0.037 MG |
| Folate | 11 UG | 9 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 57% more calcium than beef - beef has 35mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Both beef and pumpkin seeds are high in iron. Pumpkin seed has 47% more iron than beef - beef has 2.3mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both beef and pumpkin seeds are high in potassium. Pumpkin seed has 234% more potassium than beef - beef has 275mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Beef | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.077 G |
| Total | 0.056 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than beef per 100 grams.
| Beef | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 8.759 G |
| Total | 0.402 G | 8.759 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Cooked Beef g
()
|
Daily Values (%) |
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 pumpkin seeds contain more calories in 100 grams?Both beef and pumpkin seeds are high in calories. Pumpkin seed has 60% more calories than beef - beef has 277 calories in 100g and pumpkin seed has 446 calories.
Is beef or pumpkin seeds better for protein?
Both beef and pumpkin seeds are high in protein. Beef has 40% more protein than pumpkin seed - beef has 25.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Does pumpkin seeds or beef have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and beef has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and beef has no carbs..
Does beef or pumpkin seeds contain more iron?
Both beef and pumpkin seeds are high in iron. Pumpkin seed has 50% more iron than beef - beef has 2.3mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does beef or pumpkin seeds contain more potassium?
Both beef and pumpkin seeds are high in potassium. Pumpkin seed has 230% more potassium than beef - beef has 275mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.