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Pumpkin seed vs Cod liver oil - 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 - 570mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 18.938g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.8)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 10)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)

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 Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugars Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Cod liver oil
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
1125
Cod liver oil
Mineral Summary Score
86
Pumpkin seed
0
Cod liver oil

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
:
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%
Contains more Iron +∞%
Contains more Calcium +∞%
Contains more Potassium +∞%
Contains more Magnesium +∞%
Contains more Copper +∞%
Contains more Zinc +∞%
Contains more Phosphorus +∞%
Contains less Sodium -100%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin A +161190.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Vitamin D +∞%
Contains more Vitamin A +161190.3%

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
0%
Cod liver oil
Carbohydrates
54%
Pumpkin seed
0%
Cod liver oil
Fats
90%
Pumpkin seed
462%
Cod liver oil

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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 Cod liver oil Opinion
Calories 446 902 Cod liver oil
Protein 18.55 0 Pumpkin seed
Fats 19.4 100 Cod liver oil
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 0 Pumpkin seed
Cholesterol 0 570 Pumpkin seed
Vitamin D 0 10000 Cod liver oil
Iron 3.31 0 Pumpkin seed
Calcium 55 0 Pumpkin seed
Potassium 919 0 Pumpkin seed
Magnesium 262 0 Pumpkin seed
Sugars
Fiber 18.4 0 Pumpkin seed
Copper 0.69 0 Pumpkin seed
Zinc 10.3 0 Pumpkin seed
Starch
Phosphorus 92 0 Pumpkin seed
Sodium 18 0 Cod liver oil
Vitamin A 62 100000 Cod liver oil
Vitamin E
Vitamin D 0 250 Cod liver oil
Vitamin B1 0.034 Pumpkin seed
Vitamin B2 0.052 0 Pumpkin seed
Vitamin B3 0.286 0 Pumpkin seed
Vitamin B5 0.056 0 Pumpkin seed
Vitamin B6 0.037 0 Pumpkin seed
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 22.608 Pumpkin seed
Monounsaturated Fat 6.032 46.711 Cod liver oil
Polyunsaturated fat 8.844 22.541 Cod liver oil
Tryptophan 0.326 Pumpkin seed
Threonine 0.683 Pumpkin seed
Isoleucine 0.956 Pumpkin seed
Leucine 1.572 Pumpkin seed
Lysine 1.386 Pumpkin seed
Methionine 0.417 Pumpkin seed
Phenylalanine 0.924 Pumpkin seed
Valine 1.491 Pumpkin seed
Histidine 0.515 Pumpkin seed
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.