Beef Ground 95% Lean Meat / 5% FatvsFish Sunfish Pumpkin Seed
ðŊWhen to Eat What
Goal-based picks for Beef Ground 95% Lean Meat / 5% Fat vs Fish Sunfish Pumpkin Seed
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 35% fewer calories.
Beef Ground 95% Lean Meat / 5% Fat will keep you satisfied longer with 21.4g protein, 5g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Sunfish Pumpkin Seed is the heart-friendlier option with lower saturated fat, more potassium.
Fish Sunfish Pumpkin Seed provides 80mg of calcium per 100g â a much better source for bone health.
Beef Ground 95% Lean Meat / 5% Fat has 2.38mg of iron per 100g â important for energy levels and preventing iron-deficiency anemia.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Beef Ground 95% Lean Meat / 5% Fat | Fish Sunfish Pumpkin Seed | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 137kcal7% | 89kcal4% | +48kcal |
| Protein | 21g43% | 19g39% | +2.0g |
| Total Fat | 5.0g6% | 0.70g1% | +4.3g |
| Saturated Fat | 2.2g11% | 0.14g1% | +2.0g |
| Trans Fat | 0.22g | â | â |
| Cholesterol | 62mg21% | 67mg22% | <0.1mg |
| Carbohydrates | 0g0% | 0g0% | â |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | 0g | â | â |
| âĻVitamins | |||
| Vitamin A | 4.0mcg0% | 15mcg2% | <0.1mcg |
| Vitamin C | 0mg0% | 1.0mg1% | <0.1mg |
| Vitamin D | 0.10mcg1% | â | â |
| Vitamin E | 0.17mg1% | â | â |
| Vitamin K | 0.30mcg0% | â | â |
| Vitamin B6 | 0.39mg23% | 0.12mg7% | +0.27mg |
| Vitamin B12 | 2.2mcg93% | 2.0mcg83% | +0.24mcg |
| Folate | 5.0mcg1% | 15mcg4% | <0.1mcg |
| Thiamin (B1) | <0.1mg3% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | 0.15mg12% | <0.1mg5% | +<0.1mg |
| Niacin (B3) | 5.5mg34% | 1.2mg8% | +4.3mg |
| ðķMinerals | |||
| Sodium | 66mg3% | 80mg3% | <0.1mg |
| Calcium | 9.0mg1% | 80mg6% | <0.1mg |
| Iron | 2.4mg13% | 1.2mg7% | +1.2mg |
| Potassium | 346mg7% | 350mg7% | <0.1mg |
| Phosphorus | 198mg16% | 180mg14% | +18mg |
| Magnesium | 22mg5% | 30mg7% | <0.1mg |
| Zinc | 5.1mg46% | 1.6mg14% | +3.5mg |
| Copper | <0.1mg9% | 0.30mg33% | <0.1mg |
| Manganese | <0.1mg0% | 0.70mg30% | <0.1mg |
| Selenium | 17mcg32% | 13mcg23% | +4.8mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 137 kcal for Beef Ground 95% Lean Meat / 5% Fat â that's 54% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Beef Ground 95% Lean Meat / 5% Fat provides more protein with 21.4g versus 19.4g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Beef Ground 95% Lean Meat / 5% Fat has more fat (5g vs 0.7g per 100g), but the combination of fat and protein makes it more satiating â dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 2.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Niacin (B3) (Beef Ground 95% Lean Meat / 5% Fat: 5.49mg vs 1.2mg), Vitamin A (Fish Sunfish Pumpkin Seed: 15mcg vs 4mcg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.01mg), Calcium (Fish Sunfish Pumpkin Seed: 80mg vs 9mg), Copper (Fish Sunfish Pumpkin Seed: 0.3mg vs 0.078mg).
Diet Suitability: Both fit a low-carb or keto diet. Beef Ground 95% Lean Meat / 5% Fat fits a high-protein diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Both fit a low-sodium diet.