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  6. Caviar vs. Pumpkin seeds

Caviar vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between caviar and pumpkin seeds

  • Caviar has more vitamin B12, iron, vitamin B5, vitamin B2, and phosphorus; however, pumpkin seeds are higher in zinc, fiber, and copper.
  • Caviar covers your daily vitamin B12 needs 833% more than pumpkin seeds.

Food varieties used in this article are Fish, caviar, black, and red, granular and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Caviar vs Pumpkin seeds 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.
Caviar
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more MagnesiumMagnesium +14.5%
Contains more CalciumCalcium +400%
Contains more IronIron +258.9%
Contains more PhosphorusPhosphorus +287%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +407.7%
Contains more CopperCopper +527.3%
Contains more ZincZinc +984.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +892%

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.
Caviar
Caviar
11
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +8933.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +1092.3%
Contains more Vitamin B5Vitamin B5 +6150%
Contains more Vitamin B6Vitamin B6 +764.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +455.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +138.3%

All nutrients comparison - raw data values

Nutrient Caviar Pumpkin seeds DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Selenium 65.5µg 119%
Iron 11.88mg 3.31mg 107%
Choline 490.9mg 89%
Zinc 0.95mg 10.3mg 85%
Fiber 0g 18.4g 74%
Vitamin B5 3.5mg 0.056mg 69%
Sodium 1500mg 18mg 64%
Copper 0.11mg 0.69mg 64%
Vitamin B2 0.62mg 0.052mg 44%
Phosphorus 356mg 92mg 38%
Vitamin A 271µg 3µg 30%
Potassium 181mg 919mg 22%
Calcium 275mg 55mg 22%
Vitamin B6 0.32mg 0.037mg 22%
Manganese 0.05mg 0.496mg 19%
Carbs 4g 53.75g 17%
Vitamin D 117IU 0IU 15%
Vitamin D 2.9µg 0µg 15%
Vitamin E 1.89mg 13%
Vitamin B1 0.19mg 0.034mg 13%
Protein 24.6g 18.55g 12%
Folate 50µg 9µg 10%
Polyunsaturated fat 7.405g 8.844g 10%
Calories 264kcal 446kcal 9%
Magnesium 300mg 262mg 9%
Monounsaturated fat 4.631g 6.032g 4%
Saturated fat 4.06g 3.67g 2%
Fats 17.9g 19.4g 2%
Vitamin B3 0.12mg 0.286mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 4g 35.35g N/A
Tryptophan 0.323mg 0.326mg 0%
Threonine 1.263mg 0.683mg 0%
Isoleucine 1.035mg 0.956mg 0%
Leucine 2.133mg 1.572mg 0%
Lysine 1.834mg 1.386mg 0%
Methionine 0.646mg 0.417mg 0%
Phenylalanine 1.071mg 0.924mg 0%
Valine 1.263mg 1.491mg 0%
Histidine 0.649mg 0.515mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - DPA 0.229g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
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 ProteinProtein +32.6%
Contains more WaterWater +955.6%
Contains more OtherOther +57.9%
Contains more CarbsCarbs +1243.8%
~equal in Fats ~19.4g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
0
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +30.3%
Contains more Poly. FatPolyunsaturated fat +19.4%
~equal in Saturated fat ~3.67g

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/nutrients
  2. Pumpkin seeds - 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.