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Pumpkin seed vs Caviar - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 588mg)
Which food contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1482mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 0.39g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $97.8)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 10)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Caviar
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Caviar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
123
Caviar
Mineral Summary Score
86
Pumpkin seed
106
Caviar

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Caviar
Contains more Potassium +407.7%
Contains more Copper +527.3%
Contains more Zinc +984.2%
Contains less Sodium -98.8%
Contains more Iron +258.9%
Contains more Calcium +400%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%
Contains more Potassium +407.7%
Contains more Copper +527.3%
Contains more Zinc +984.2%
Contains less Sodium -98.8%
Contains more Iron +258.9%
Contains more Calcium +400%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
9
Caviar
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Contains more Vitamin D +∞%
Contains more Vitamin A +1359.7%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +1092.3%
Contains more Vitamin B5 +6150%
Contains more Vitamin B6 +764.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Contains more Vitamin D +∞%
Contains more Vitamin A +1359.7%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +1092.3%
Contains more Vitamin B5 +6150%
Contains more Vitamin B6 +764.9%
Contains more Vitamin B12 +∞%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
148%
Caviar
Carbohydrates
54%
Pumpkin seed
4%
Caviar
Fats
90%
Pumpkin seed
83%
Caviar

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Caviar Opinion
Calories 446 264 Pumpkin seed
Protein 18.55 24.6 Caviar
Fats 19.4 17.9 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 4 Pumpkin seed
Cholesterol 0 588 Pumpkin seed
Vitamin D 0 117 Caviar
Iron 3.31 11.88 Caviar
Calcium 55 275 Caviar
Potassium 919 181 Pumpkin seed
Magnesium 262 300 Caviar
Sugars 0 Caviar
Fiber 18.4 0 Pumpkin seed
Copper 0.69 0.11 Pumpkin seed
Zinc 10.3 0.95 Pumpkin seed
Starch
Phosphorus 92 356 Caviar
Sodium 18 1500 Pumpkin seed
Vitamin A 62 905 Caviar
Vitamin E 1.89 Caviar
Vitamin D 0 2.9 Caviar
Vitamin B1 0.034 0.19 Caviar
Vitamin B2 0.052 0.62 Caviar
Vitamin B3 0.286 0.12 Pumpkin seed
Vitamin B5 0.056 3.5 Caviar
Vitamin B6 0.037 0.32 Caviar
Vitamin B12 0 20 Caviar
Vitamin K 0.6 Caviar
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 4.06 Pumpkin seed
Monounsaturated Fat 6.032 4.631 Pumpkin seed
Polyunsaturated fat 8.844 7.405 Pumpkin seed
Tryptophan 0.326 0.323 Pumpkin seed
Threonine 0.683 1.263 Caviar
Isoleucine 0.956 1.035 Caviar
Leucine 1.572 2.133 Caviar
Lysine 1.386 1.834 Caviar
Methionine 0.417 0.646 Caviar
Phenylalanine 0.924 1.071 Caviar
Valine 1.491 1.263 Pumpkin seed
Histidine 0.515 0.649 Caviar
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.