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  6. Fish sauce vs. Pumpkin seeds

Fish sauce vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between fish sauce and pumpkin seeds

  • Fish sauce has more vitamin B6 and vitamin B12; however, pumpkin seeds have more zinc, fiber, copper, iron, magnesium, and potassium.
  • Fish sauce's daily need coverage for sodium is 341% more.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Sauce, fish, ready-to-serve and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +49.7%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +219.1%
Contains more IronIron +324.4%
Contains more CopperCopper +1280%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +1214.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +112.9%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 +66.7%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +708.7%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +970.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +466.7%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +183.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.052mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fish sauce Pumpkin seeds DV% diff.
Sodium 7851mg 18mg 341%
Zinc 0.2mg 10.3mg 92%
Fiber 0g 18.4g 74%
Copper 0.05mg 0.69mg 71%
Polyunsaturated fat 0.003g 8.844g 59%
Iron 0.78mg 3.31mg 32%
Fats 0.01g 19.4g 30%
Vitamin B6 0.396mg 0.037mg 28%
Protein 5.06g 18.55g 27%
Calories 35kcal 446kcal 21%
Magnesium 175mg 262mg 21%
Vitamin B12 0.48µg 0µg 20%
Potassium 288mg 919mg 19%
Selenium 9.1µg 17%
Saturated fat 0.003g 3.67g 17%
Carbs 3.64g 53.75g 17%
Monounsaturated fat 0.002g 6.032g 15%
Vitamin B3 2.313mg 0.286mg 13%
Phosphorus 7mg 92mg 12%
Manganese 0.233mg 0.496mg 11%
Folate 51µg 9µg 11%
Vitamin B1 0.012mg 0.034mg 2%
Choline 13.2mg 2%
Vitamin B5 0.118mg 0.056mg 1%
Calcium 43mg 55mg 1%
Vitamin C 0.5mg 0.3mg 0%
Net carbs 3.64g 35.35g N/A
Sugar 3.64g N/A
Vitamin A 4µg 3µg 0%
Vitamin B2 0.057mg 0.052mg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 +1479.3%
Contains more OtherOther +432.1%
Contains more ProteinProtein +266.6%
Contains more FatsFats +193900%
Contains more CarbsCarbs +1376.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -99.9%
Contains more Mono. FatMonounsaturated fat +301500%
Contains more Poly. FatPolyunsaturated fat +294700%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.