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Caviar vs Pumpkin seed - In-Depth Nutrition Comparison

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A recap on differences between Caviar and Pumpkin seed

  • Caviar has more Vitamin B12, Iron, Vitamin B5, Vitamin B2, and Phosphorus, however Pumpkin seed is higher in Zinc, Fiber, and Copper.
  • Caviar covers your daily Vitamin B12 needs 833% more than Pumpkin seed.
  • Pumpkin seed contains 10000000 times less Cholesterol than Caviar. Caviar contains 588mg of Cholesterol, while Pumpkin seed contains 0mg.

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 seed infographic
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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 Calcium +400%
Contains more Iron +258.9%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%
Contains more Potassium +407.7%
Contains less Sodium -98.8%
Contains more Zinc +984.2%
Contains more Copper +527.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 83% 446% 215% 153% 16% 196% 26% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +400%
Contains more Iron +258.9%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%
Contains more Potassium +407.7%
Contains less Sodium -98.8%
Contains more Zinc +984.2%
Contains more Copper +527.3%

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
Caviar
10
:
Contains more Vitamin A +1359.7%
Contains more Vitamin D +∞%
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 Folate +455.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
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 A +1359.7%
Contains more Vitamin D +∞%
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 Folate +455.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Caviar Pumpkin seed Opinion
Net carbs 4g 35.35g Pumpkin seed
Protein 24.6g 18.55g Caviar
Fats 17.9g 19.4g Pumpkin seed
Carbs 4g 53.75g Pumpkin seed
Calories 264kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar 0g g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 275mg 55mg Caviar
Iron 11.88mg 3.31mg Caviar
Magnesium 300mg 262mg Caviar
Phosphorus 356mg 92mg Caviar
Potassium 181mg 919mg Pumpkin seed
Sodium 1500mg 18mg Pumpkin seed
Zinc 0.95mg 10.3mg Pumpkin seed
Copper 0.11mg 0.69mg Pumpkin seed
Vitamin A 905IU 62IU Caviar
Vitamin E 1.89mg mg Caviar
Vitamin D 117IU 0IU Caviar
Vitamin D 2.9µg 0µg Caviar
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.19mg 0.034mg Caviar
Vitamin B2 0.62mg 0.052mg Caviar
Vitamin B3 0.12mg 0.286mg Pumpkin seed
Vitamin B5 3.5mg 0.056mg Caviar
Vitamin B6 0.32mg 0.037mg Caviar
Folate 50µg 9µg Caviar
Vitamin B12 20µg 0µg Caviar
Vitamin K 0.6µg µg Caviar
Tryptophan 0.323mg 0.326mg Pumpkin seed
Threonine 1.263mg 0.683mg Caviar
Isoleucine 1.035mg 0.956mg Caviar
Leucine 2.133mg 1.572mg Caviar
Lysine 1.834mg 1.386mg Caviar
Methionine 0.646mg 0.417mg Caviar
Phenylalanine 1.071mg 0.924mg Caviar
Valine 1.263mg 1.491mg Pumpkin seed
Histidine 0.649mg 0.515mg Caviar
Cholesterol 588mg 0mg Pumpkin seed
Trans Fat g g
Saturated Fat 4.06g 3.67g Pumpkin seed
Monounsaturated Fat 4.631g 6.032g Pumpkin seed
Polyunsaturated fat 7.405g 8.844g Pumpkin seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
266
Caviar
4
Pumpkin seed
Mineral Summary Score
146
Caviar
120
Pumpkin seed

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 food.
Protein
148%
Caviar
111%
Pumpkin seed
Carbohydrates
4%
Caviar
54%
Pumpkin seed
Fats
83%
Caviar
90%
Pumpkin seed

Comparison summary

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 - 1482mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 588mg)
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 - 0)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.