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  6. Tuna vs. Pumpkin seed

Tuna vs. Pumpkin seed — In-Depth Nutrition Comparison

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The main differences between Tuna and Pumpkin seed

  • Tuna has more Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus, however, Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Manganese.
  • Daily need coverage for Vitamin B3 from Tuna is 136% higher.

Food types used in this article are Fish, tuna, yellowfin, fresh, cooked, dry heat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Tuna vs Pumpkin seed 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.
Tuna
Tuna
2
:
8
Pumpkin seed
Pumpkin seed
Contains more Phosphorus +262%
Contains more Calcium +1275%
Contains more Iron +259.8%
Contains more Magnesium +523.8%
Contains more Potassium +74.4%
Contains less Sodium -66.7%
Contains more Zinc +2188.9%
Contains more Copper +1504.7%
Contains more Manganese +3715.4%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +262%
Contains more Calcium +1275%
Contains more Iron +259.8%
Contains more Magnesium +523.8%
Contains more Potassium +74.4%
Contains less Sodium -66.7%
Contains more Zinc +2188.9%
Contains more Copper +1504.7%
Contains more Manganese +3715.4%

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.
Tuna
Tuna
10
:
2
Pumpkin seed
Pumpkin seed
Contains more Vitamin D +∞%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +7616.8%
Contains more Vitamin B5 +496.4%
Contains more Vitamin B6 +2705.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +350%
Equal in Vitamin A - 62
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Pumpkin seed
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%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +7616.8%
Contains more Vitamin B5 +496.4%
Contains more Vitamin B6 +2705.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Folate +350%
Equal in Vitamin A - 62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Pumpkin seed
Pumpkin seed
Contains more Protein +57.1%
Contains more Water +1432.9%
Contains more Fats +3188.1%
Contains more Carbs +∞%
Contains more Other +196.9%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Pumpkin seed
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
Contains more Protein +57.1%
Contains more Water +1432.9%
Contains more Fats +3188.1%
Contains more Carbs +∞%
Contains more Other +196.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +4271%
Contains more Polyunsaturated fat +4953.7%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -94.4%
Contains more Monounsaturated Fat +4271%
Contains more Polyunsaturated fat +4953.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Pumpkin seed Opinion
Net carbs 0g 35.35g Pumpkin seed
Protein 29.15g 18.55g Tuna
Fats 0.59g 19.4g Pumpkin seed
Carbs 0g 53.75g Pumpkin seed
Calories 130kcal 446kcal Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 4mg 55mg Pumpkin seed
Iron 0.92mg 3.31mg Pumpkin seed
Magnesium 42mg 262mg Pumpkin seed
Phosphorus 333mg 92mg Tuna
Potassium 527mg 919mg Pumpkin seed
Sodium 54mg 18mg Pumpkin seed
Zinc 0.45mg 10.3mg Pumpkin seed
Copper 0.043mg 0.69mg Pumpkin seed
Manganese 0.013mg 0.496mg Pumpkin seed
Selenium 108.2µg Tuna
Vitamin A 65IU 62IU Tuna
Vitamin A RAE 22µg 3µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.134mg 0.034mg Tuna
Vitamin B2 0.137mg 0.052mg Tuna
Vitamin B3 22.07mg 0.286mg Tuna
Vitamin B5 0.334mg 0.056mg Tuna
Vitamin B6 1.038mg 0.037mg Tuna
Folate 2µg 9µg Pumpkin seed
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.326mg Pumpkin seed
Threonine 1.224mg 0.683mg Tuna
Isoleucine 1.287mg 0.956mg Tuna
Leucine 2.27mg 1.572mg Tuna
Lysine 2.565mg 1.386mg Tuna
Methionine 0.827mg 0.417mg Tuna
Phenylalanine 1.091mg 0.924mg Tuna
Valine 1.438mg 1.491mg Pumpkin seed
Histidine 0.822mg 0.515mg Tuna
Cholesterol 47mg 0mg Pumpkin seed
Trans Fat 0.02g Pumpkin seed
Saturated Fat 0.205g 3.67g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 0.138g 6.032g Pumpkin seed
Polyunsaturated fat 0.175g 8.844g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

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

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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
92%
Tuna
4%
Pumpkin seed
Minerals Daily Need Coverage Score
88%
Tuna
103%
Pumpkin seed

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.465g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/nutrients
  2. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.