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  6. Fish soup vs. Pumpkin seeds

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

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What are the differences between fish soup and pumpkin seeds?

  • Fish soup is higher in vitamin B12, yet pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 93% more.
  • The amount of sodium in pumpkin seeds is lower.

We used Soup, stock, fish, home-prepared and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this article.

Infographic

Fish soup 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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
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 +3642.9%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +538.2%
Contains more IronIron +33000%
Contains more CopperCopper +1089.7%
Contains more ZincZinc +17066.7%
Contains more PhosphorusPhosphorus +64.3%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +853.8%

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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
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 EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +314.7%
Contains more Vitamin B5Vitamin B5 +487.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +50%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Fish soup Pumpkin seeds DV% diff.
Zinc 0.06mg 10.3mg 93%
Fiber 0g 18.4g 74%
Copper 0.058mg 0.69mg 70%
Magnesium 7mg 262mg 61%
Polyunsaturated fat 0.138g 8.844g 58%
Iron 0.01mg 3.31mg 41%
Protein 2.26g 18.55g 33%
Fats 0.81g 19.4g 29%
Vitamin B12 0.69µg 0µg 29%
Potassium 144mg 919mg 23%
Calories 16kcal 446kcal 22%
Manganese 0.052mg 0.496mg 19%
Carbs 0g 53.75g 18%
Saturated fat 0.203g 3.67g 16%
Monounsaturated fat 0.236g 6.032g 14%
Sodium 156mg 18mg 6%
Vitamin B3 1.186mg 0.286mg 6%
Calcium 3mg 55mg 5%
Phosphorus 56mg 92mg 5%
Vitamin B5 0.329mg 0.056mg 5%
Folate 2µg 9µg 2%
Vitamin B2 0.076mg 0.052mg 2%
Selenium 1µg 2%
Vitamin E 0.17mg 1%
Choline 7mg 1%
Vitamin C 0.1mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Cholesterol 1mg 0mg 0%
Vitamin A 2µg 3µg 0%
Vitamin B1 0.033mg 0.034mg 0%
Vitamin B6 0.037mg 0.037mg 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 0.035g N/A
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 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 +2046.7%
Contains more ProteinProtein +720.8%
Contains more FatsFats +2295.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1051.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 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 -94.5%
Contains more Mono. FatMonounsaturated fat +2455.9%
Contains more Poly. FatPolyunsaturated fat +6308.7%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.