Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 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.
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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
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 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%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 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 +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.
Mackerel Pumpkin seeds
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Mackerel Pumpkin seeds 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?

ok
ok
is better in case of low diet
Mackerel Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Mackerel
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
64%
Mackerel
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 75mg)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 0.506g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $4.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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/175120/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.