Mackerel vs. Pumpkin seeds — In-Depth Nutrition Comparison
Compare
Significant differences between mackerel and pumpkin seeds
- Mackerel has more vitamin B12, vitamin B3, vitamin B6, vitamin B2, and phosphorus; however, pumpkin seeds are richer in zinc, fiber, copper, and magnesium.
- Mackerel covers your daily vitamin B12 needs 792% more than pumpkin seeds.
Specific food types used in this comparison are Fish, mackerel, Atlantic, cooked, dry heat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains more PhosphorusPhosphorus | +202.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +170.1% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +129.2% |
| Contains more IronIron | +110.8% |
| Contains more CopperCopper | +634% |
| Contains more ZincZinc | +995.7% |
| Contains less SodiumSodium | -78.3% |
| Contains more ManganeseManganese | +2380% |
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 CVitamin C | +33.3% |
| Contains more Vitamin AVitamin A | +1700% |
| Contains more Vitamin B1Vitamin B1 | +367.6% |
| Contains more Vitamin B2Vitamin B2 | +692.3% |
| Contains more Vitamin B3Vitamin B3 | +2295.1% |
| Contains more Vitamin B5Vitamin B5 | +1667.9% |
| Contains more Vitamin B6Vitamin B6 | +1143.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
23.85 g
Fats:
17.81 g
Carbs:
0 g
Water:
53.27 g
Other:
5.07 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +28.6% |
| Contains more WaterWater | +1083.8% |
| Contains more OtherOther | +33.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Fats
~19.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.176 g
Monounsaturated fat:
Mono. Fat
7.006 g
Polyunsaturated fat:
Poly. Fat
4.3 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 | +16.1% |
| Contains less Sat. FatSaturated fat | -12.1% |
| Contains more Poly. FatPolyunsaturated fat | +105.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B12 | 19µg | 0µg | 792% |
| Selenium | 51.6µg | 94% | |
| Zinc | 0.94mg | 10.3mg | 85% |
| Fiber | 0g | 18.4g | 74% |
| Copper | 0.094mg | 0.69mg | 66% |
| Vitamin B3 | 6.85mg | 0.286mg | 41% |
| Magnesium | 97mg | 262mg | 39% |
| Vitamin B6 | 0.46mg | 0.037mg | 33% |
| Polyunsaturated fat | 4.3g | 8.844g | 30% |
| Vitamin B2 | 0.412mg | 0.052mg | 28% |
| Phosphorus | 278mg | 92mg | 27% |
| Cholesterol | 75mg | 0mg | 25% |
| Iron | 1.57mg | 3.31mg | 22% |
| Manganese | 0.02mg | 0.496mg | 21% |
| Vitamin B5 | 0.99mg | 0.056mg | 19% |
| Carbs | 0g | 53.75g | 18% |
| Potassium | 401mg | 919mg | 15% |
| Protein | 23.85g | 18.55g | 11% |
| Vitamin B1 | 0.159mg | 0.034mg | 10% |
| Calories | 262kcal | 446kcal | 9% |
| Vitamin A | 54µg | 3µg | 6% |
| Calcium | 15mg | 55mg | 4% |
| Sodium | 83mg | 18mg | 3% |
| Folate | 2µg | 9µg | 2% |
| Saturated fat | 4.176g | 3.67g | 2% |
| Monounsaturated fat | 7.006g | 6.032g | 2% |
| Fats | 17.81g | 19.4g | 2% |
| Vitamin C | 0.4mg | 0.3mg | 0% |
| Net carbs | 0g | 35.35g | N/A |
| Tryptophan | 0.267mg | 0.326mg | 0% |
| Threonine | 1.045mg | 0.683mg | 0% |
| Isoleucine | 1.099mg | 0.956mg | 0% |
| Leucine | 1.938mg | 1.572mg | 0% |
| Lysine | 2.19mg | 1.386mg | 0% |
| Methionine | 0.706mg | 0.417mg | 0% |
| Phenylalanine | 0.931mg | 0.924mg | 0% |
| Valine | 1.228mg | 1.491mg | 0% |
| Histidine | 0.702mg | 0.515mg | 0% |
| Omega-3 - EPA | 0.504g | N/A | |
| Omega-3 - DHA | 0.699g | N/A | |
| Omega-3 - DPA | 0.106g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
217%
4%
Minerals Daily Need Coverage Score
64%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Pumpkin seeds is lower in Saturated fat (difference - 0.506g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $4.8)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)