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  6. Sardines vs. Pumpkin

Sardines vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between sardines and pumpkin

  • Sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and iron; however, pumpkin is richer in vitamin A.
  • Sardines cover your daily vitamin B12 needs 373% more than pumpkin.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of sardines is 0.

Specific food types used in this comparison are Fish, sardine, Atlantic, canned in oil, drained solids with bone and Pumpkin, raw.

Infographic

Sardines vs Pumpkin infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 +225%
Contains more CalciumCalcium +1719%
Contains more PotassiumPotassium +16.8%
Contains more IronIron +265%
Contains more CopperCopper +46.5%
Contains more ZincZinc +309.4%
Contains more PhosphorusPhosphorus +1013.6%
Contains more SeleniumSelenium +17466.7%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +15.7%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 EVitamin E +92.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60%
Contains more Vitamin B2Vitamin B2 +106.4%
Contains more Vitamin B3Vitamin B3 +774.2%
Contains more Vitamin B5Vitamin B5 +115.4%
Contains more Vitamin B6Vitamin B6 +173.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +136.4%
Contains more CholineCholine +814.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1231.3%
Contains more FolateFolate +60%

All nutrients comparison - raw data values

Nutrient Sardines Pumpkin DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 0.3µg 95%
Phosphorus 490mg 44mg 64%
Protein 24.62g 1g 47%
Cholesterol 142mg 0mg 47%
Vitamin A 32µg 426µg 44%
Calcium 382mg 21mg 36%
Polyunsaturated fat 5.148g 0.005g 34%
Vitamin B3 5.245mg 0.6mg 29%
Iron 2.92mg 0.8mg 27%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Fats 11.45g 0.1g 17%
Sodium 307mg 1mg 13%
Choline 75mg 8.2mg 12%
Monounsaturated fat 3.869g 0.013g 10%
Vitamin C 0mg 9mg 10%
Vitamin B2 0.227mg 0.11mg 9%
Calories 208kcal 26kcal 9%
Zinc 1.31mg 0.32mg 9%
Vitamin B6 0.167mg 0.061mg 8%
Vitamin E 2.04mg 1.06mg 7%
Saturated fat 1.528g 0.052g 7%
Copper 0.186mg 0.127mg 7%
Vitamin B5 0.642mg 0.298mg 7%
Magnesium 39mg 12mg 6%
Vitamin B1 0.08mg 0.05mg 3%
Fiber 0g 0.5g 2%
Folate 10µg 16µg 2%
Potassium 397mg 340mg 2%
Carbs 0g 6.5g 2%
Manganese 0.108mg 0.125mg 1%
Vitamin K 2.6µg 1.1µg 1%
Net carbs 0g 6g N/A
Sugar 0g 2.76g N/A
Tryptophan 0.276mg 0.012mg 0%
Threonine 1.079mg 0.029mg 0%
Isoleucine 1.134mg 0.031mg 0%
Leucine 2.001mg 0.046mg 0%
Lysine 2.26mg 0.054mg 0%
Methionine 0.729mg 0.011mg 0%
Phenylalanine 0.961mg 0.032mg 0%
Valine 1.268mg 0.035mg 0%
Histidine 0.725mg 0.016mg 0%
Omega-3 - EPA 0.473g 0g N/A
Omega-3 - DHA 0.509g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +2362%
Contains more FatsFats +11350%
Contains more OtherOther +440%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +29661.5%
Contains more Poly. FatPolyunsaturated fat +102860%
Contains less Sat. FatSaturated fat -96.6%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.