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  6. Mackerel vs. Pumpkin seeds

Mackerel vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between mackerel and pumpkin seeds

  • Mackerel has more vitamin B12, vitamin D, and vitamin B6, while pumpkin seeds have more zinc, fiber, copper, magnesium, and iron.
  • Mackerel covers your daily need for vitamin B12, 500% more than pumpkin seeds.
  • The amount of cholesterol in pumpkin seeds is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 CalciumCalcium +20%
Contains more PhosphorusPhosphorus +176.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +336.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +136.4%
Contains more CopperCopper +590%
Contains more ZincZinc +836.4%
Contains less SodiumSodium -99.6%

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.
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 +1466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +1053.8%
Contains more Vitamin B6Vitamin B6 +1008.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%

All nutrients comparison - raw data values

Nutrient Mackerel Pumpkin seeds DV% diff.
Vitamin B12 12µg 0µg 500%
Sodium 4450mg 18mg 193%
Selenium 73.4µg 133%
Vitamin D 25.2µg 0µg 126%
Vitamin D 1006IU 0IU 126%
Zinc 1.1mg 10.3mg 84%
Fiber 0g 18.4g 74%
Copper 0.1mg 0.69mg 66%
Magnesium 60mg 262mg 48%
Cholesterol 95mg 0mg 32%
Vitamin B6 0.41mg 0.037mg 29%
Iron 1.4mg 3.31mg 24%
Phosphorus 254mg 92mg 23%
Manganese 0.496mg 22%
Vitamin B3 3.3mg 0.286mg 19%
Choline 101.6mg 18%
Carbs 0g 53.75g 18%
Polyunsaturated fat 6.21g 8.844g 18%
Vitamin E 2.38mg 16%
Saturated fat 7.148g 3.67g 16%
Potassium 520mg 919mg 12%
Vitamin B2 0.19mg 0.052mg 11%
Fats 25.1g 19.4g 9%
Vitamin K 7.8µg 7%
Calories 305kcal 446kcal 7%
Monounsaturated fat 8.32g 6.032g 6%
Vitamin A 47µg 3µg 5%
Folate 15µg 9µg 2%
Vitamin B5 0.056mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Calcium 66mg 55mg 1%
Protein 18.5g 18.55g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 FatsFats +29.4%
Contains more WaterWater +855.6%
Contains more OtherOther +252.6%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +37.9%
Contains less Sat. FatSaturated fat -48.7%
Contains more Poly. FatPolyunsaturated fat +42.4%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.