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  6. Salmon raw vs. Pumpkin seeds

Salmon raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are salmon raw and pumpkin seeds different?

  • Salmon raw is higher in vitamin B12, vitamin B6, vitamin B3, vitamin B5, and vitamin B2; however, pumpkin seeds are richer in zinc, fiber, magnesium, copper, and iron.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains 30 times more vitamin B5 than pumpkin seeds. While salmon raw contains 1.664mg of vitamin B5, pumpkin seeds contain only 0.056mg.

Fish, salmon, Atlantic, wild, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt are the varieties used in this article.

Infographic

Salmon raw 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 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +117.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +803.4%
Contains more CalciumCalcium +358.3%
Contains more PotassiumPotassium +87.6%
Contains more IronIron +313.8%
Contains more CopperCopper +176%
Contains more ZincZinc +1509.4%
Contains less SodiumSodium -59.1%
Contains more ManganeseManganese +3000%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +564.7%
Contains more Vitamin B2Vitamin B2 +630.8%
Contains more Vitamin B3Vitamin B3 +2648.3%
Contains more Vitamin B5Vitamin B5 +2871.4%
Contains more Vitamin B6Vitamin B6 +2110.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +177.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Pumpkin seeds DV% diff.
Vitamin B12 3.18µg 0µg 133%
Zinc 0.64mg 10.3mg 88%
Fiber 0g 18.4g 74%
Selenium 36.5µg 66%
Vitamin B6 0.818mg 0.037mg 60%
Magnesium 29mg 262mg 55%
Copper 0.25mg 0.69mg 49%
Vitamin B3 7.86mg 0.286mg 47%
Polyunsaturated fat 2.539g 8.844g 42%
Vitamin B5 1.664mg 0.056mg 32%
Iron 0.8mg 3.31mg 31%
Vitamin B2 0.38mg 0.052mg 25%
Manganese 0.016mg 0.496mg 21%
Fats 6.34g 19.4g 20%
Carbs 0g 53.75g 18%
Cholesterol 55mg 0mg 18%
Vitamin B1 0.226mg 0.034mg 16%
Calories 142kcal 446kcal 15%
Phosphorus 200mg 92mg 15%
Potassium 490mg 919mg 13%
Saturated fat 0.981g 3.67g 12%
Monounsaturated fat 2.103g 6.032g 10%
Calcium 12mg 55mg 4%
Folate 25µg 9µg 4%
Protein 19.84g 18.55g 3%
Vitamin A 12µg 3µg 1%
Sodium 44mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Tryptophan 0.222mg 0.326mg 0%
Threonine 0.87mg 0.683mg 0%
Isoleucine 0.914mg 0.956mg 0%
Leucine 1.613mg 1.572mg 0%
Lysine 1.822mg 1.386mg 0%
Methionine 0.587mg 0.417mg 0%
Phenylalanine 0.775mg 0.924mg 0%
Valine 1.022mg 1.491mg 0%
Histidine 0.584mg 0.515mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g 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
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 WaterWater +1422.2%
Contains more OtherOther +40%
Contains more FatsFats +206%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.55g

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
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 less Sat. FatSaturated fat -73.3%
Contains more Mono. FatMonounsaturated fat +186.8%
Contains more Poly. FatPolyunsaturated fat +248.3%

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 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.