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.
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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 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
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
Saturated fat:
Sat. Fat
0.981 g
Monounsaturated fat:
Mono. Fat
2.103 g
Polyunsaturated fat:
Poly. Fat
2.539 g
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% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
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
77%
4%
Minerals Daily Need Coverage Score
49%
103%
Comparison summary
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 2.689g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Salmon raw is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 26mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $10.8)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)