Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seed vs. Oysters — In-Depth Nutrition Comparison

Compare

Important differences between Pumpkin seed and Oysters

  • Pumpkin seed has more Fiber, Magnesium, and Potassium, however, Oysters has more Vitamin B12, Zinc, Copper, Iron, and Phosphorus.
  • Oysters's daily need coverage for Vitamin B12 is 729% more.
  • Oysters is lower in Saturated Fat.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Pumpkin seed vs Oysters infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Magnesium +648.6%
Contains more Potassium +561.2%
Contains less Sodium -89.2%
Contains more Calcium +110.9%
Contains more Iron +178.2%
Contains more Phosphorus +110.9%
Contains more Zinc +663.1%
Contains more Copper +727.1%
Contains more Manganese +19.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Magnesium +648.6%
Contains more Potassium +561.2%
Contains less Sodium -89.2%
Contains more Calcium +110.9%
Contains more Iron +178.2%
Contains more Phosphorus +110.9%
Contains more Zinc +663.1%
Contains more Copper +727.1%
Contains more Manganese +19.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
10
Oysters
Contains more Vitamin C +∞%
Contains more Vitamin A +41.9%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +546.9%
Contains more Vitamin B5 +698.2%
Contains more Vitamin B6 +64.9%
Contains more Folate +55.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.036
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin C +∞%
Contains more Vitamin A +41.9%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +546.9%
Contains more Vitamin B5 +698.2%
Contains more Vitamin B6 +64.9%
Contains more Folate +55.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.036

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +62.4%
Contains more Fats +467.3%
Contains more Carbs +886.2%
Contains more Other +150%
Contains more Water +1637.6%
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +62.4%
Contains more Fats +467.3%
Contains more Carbs +886.2%
Contains more Other +150%
Contains more Water +1637.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1092.1%
Contains more Polyunsaturated fat +737.5%
Contains less Saturated Fat -74.2%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +1092.1%
Contains more Polyunsaturated fat +737.5%
Contains less Saturated Fat -74.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Oysters
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seed Oysters Opinion
Net carbs 35.35g 5.45g Pumpkin seed
Protein 18.55g 11.42g Pumpkin seed
Fats 19.4g 3.42g Pumpkin seed
Carbs 53.75g 5.45g Pumpkin seed
Calories 446kcal 102kcal Pumpkin seed
Starch 0.9g Oysters
Sugar 1.23g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 116mg Oysters
Iron 3.31mg 9.21mg Oysters
Magnesium 262mg 35mg Pumpkin seed
Phosphorus 92mg 194mg Oysters
Potassium 919mg 139mg Pumpkin seed
Sodium 18mg 166mg Pumpkin seed
Zinc 10.3mg 78.6mg Oysters
Copper 0.69mg 5.707mg Oysters
Manganese 0.496mg 0.591mg Oysters
Selenium 39.5µg Oysters
Vitamin A 62IU 88IU Oysters
Vitamin A RAE 3µg 26µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 0IU 2IU Oysters
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.036mg Oysters
Vitamin B2 0.052mg 0.18mg Oysters
Vitamin B3 0.286mg 1.85mg Oysters
Vitamin B5 0.056mg 0.447mg Oysters
Vitamin B6 0.037mg 0.061mg Oysters
Folate 9µg 14µg Oysters
Vitamin B12 0µg 17.5µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.326mg 0.138mg Pumpkin seed
Threonine 0.683mg 0.046mg Pumpkin seed
Isoleucine 0.956mg 0.459mg Pumpkin seed
Leucine 1.572mg 0.716mg Pumpkin seed
Lysine 1.386mg 0.762mg Pumpkin seed
Methionine 0.417mg 0.257mg Pumpkin seed
Phenylalanine 0.924mg 0.413mg Pumpkin seed
Valine 1.491mg 0.523mg Pumpkin seed
Histidine 0.515mg 0.22mg Pumpkin seed
Cholesterol 0mg 79mg Pumpkin seed
Trans Fat 0.068g Pumpkin seed
Saturated Fat 3.67g 0.948g Oysters
Omega-3 - DHA 0.271g Oysters
Omega-3 - EPA 0.353g Oysters
Omega-3 - DPA 0.02g Oysters
Monounsaturated Fat 6.032g 0.506g Pumpkin seed
Polyunsaturated fat 8.844g 1.056g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
197%
Oysters
Minerals Daily Need Coverage Score
103%
Pumpkin seed
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 148mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 2.722g)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.