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  6. Salmon raw vs. Pumpkin

Salmon raw vs. Pumpkin — In-Depth Nutrition Comparison

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How are salmon raw and pumpkin different?

  • Salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, phosphorus, vitamin B2, and vitamin B1, while pumpkin is higher in vitamin A.
  • Pumpkin covers your daily need for vitamin A, 169% more than salmon raw.
  • Pumpkin is lower in cholesterol.
  • Pumpkin has a higher glycemic index (52) than salmon raw (0).

Fish, salmon, Atlantic, wild, raw and Pumpkin, raw types were used in this article.

Infographic

Salmon raw vs Pumpkin 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +141.7%
Contains more PotassiumPotassium +44.1%
Contains more CopperCopper +96.9%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +354.5%
Contains more SeleniumSelenium +12066.7%
Contains more CalciumCalcium +75%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +681.3%
~equal in Iron ~0.8mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +352%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1210%
Contains more Vitamin B5Vitamin B5 +458.4%
Contains more Vitamin B6Vitamin B6 +1241%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +56.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +3450%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Pumpkin DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 0.3µg 66%
Vitamin B6 0.818mg 0.061mg 58%
Vitamin A 12µg 426µg 46%
Vitamin B3 7.86mg 0.6mg 45%
Protein 19.84g 1g 38%
Vitamin B5 1.664mg 0.298mg 27%
Phosphorus 200mg 44mg 22%
Vitamin B2 0.38mg 0.11mg 21%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.005g 17%
Vitamin B1 0.226mg 0.05mg 15%
Copper 0.25mg 0.127mg 14%
Fats 6.34g 0.1g 10%
Vitamin C 0mg 9mg 10%
Vitamin E 1.06mg 7%
Calories 142kcal 26kcal 6%
Monounsaturated fat 2.103g 0.013g 5%
Manganese 0.016mg 0.125mg 5%
Magnesium 29mg 12mg 4%
Saturated fat 0.981g 0.052g 4%
Potassium 490mg 340mg 4%
Zinc 0.64mg 0.32mg 3%
Folate 25µg 16µg 2%
Carbs 0g 6.5g 2%
Sodium 44mg 1mg 2%
Fiber 0g 0.5g 2%
Calcium 12mg 21mg 1%
Vitamin K 1.1µg 1%
Choline 8.2mg 1%
Net carbs 0g 6g N/A
Iron 0.8mg 0.8mg 0%
Sugar 2.76g N/A
Tryptophan 0.222mg 0.012mg 0%
Threonine 0.87mg 0.029mg 0%
Isoleucine 0.914mg 0.031mg 0%
Leucine 1.613mg 0.046mg 0%
Lysine 1.822mg 0.054mg 0%
Methionine 0.587mg 0.011mg 0%
Phenylalanine 0.775mg 0.032mg 0%
Valine 1.022mg 0.035mg 0%
Histidine 0.584mg 0.016mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +1884%
Contains more FatsFats +6240%
Contains more OtherOther +565%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +16076.9%
Contains more Poly. FatPolyunsaturated fat +50680%
Contains less Sat. FatSaturated fat -94.7%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.