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.
Detailed nutritional comparison of beef and pumpkin seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Beef src
Image of Pumpkin Seeds src

Here's an infographic summarizing the nutritional differences between beef and pumpkin seeds. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Beef or Pumpkin Seeds .

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

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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.