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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.5 g
Fats:
25.1 g
Carbs:
0 g
Water:
43 g
Other:
13.4 g
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
Saturated fat:
Sat. Fat
7.148 g
Monounsaturated fat:
Mono. Fat
8.32 g
Polyunsaturated fat:
Poly. Fat
6.21 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
172%
4%
Minerals Daily Need Coverage Score
131%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 95mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 4432mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 3.478g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $4.8)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
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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.