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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 Iron, Vitamin B5, Vitamin B2, and Phosphorus, however Pumpkin seed is higher in Vitamin B12, Zinc, Fiber, and Copper.
  • Caviar covers your daily Vitamin B12 needs 833% more than Pumpkin seed.
  • Pumpkin seed contains 83 times less Sodium than Caviar. Caviar contains 1500mg of Sodium, while Pumpkin seed contains 18mg.

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

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 Vitamin B12 +∞%
Contains more Folate +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 55% 38% 87% 48% 144% 3% 210% 74% 2500% 2% 38%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 Vitamin B12 +∞%
Contains more Folate +455.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 588mg)
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 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.

All nutrients comparison - raw data values

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

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.