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  6. Rainbow trout vs. Pumpkin seeds

Rainbow trout vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between rainbow trout and pumpkin seeds

  • Rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, and vitamin B6, while pumpkin seeds have more zinc, fiber, copper, magnesium, and iron.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than pumpkin seeds.

These are the specific foods used in this comparison Fish, trout, rainbow, farmed, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
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 +145.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +143.8%
Contains more IronIron +967.7%
Contains more CopperCopper +1400%
Contains more ZincZinc +2188.9%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +4409.1%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 +866.7%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +252.9%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +1846.5%
Contains more Vitamin B5Vitamin B5 +2876.8%
Contains more Vitamin B6Vitamin B6 +818.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.2%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Rainbow trout Pumpkin seeds DV% diff.
Vitamin B12 4.3µg 0µg 179%
Zinc 0.45mg 10.3mg 90%
Vitamin D 15.9µg 0µg 80%
Vitamin D 635IU 0IU 79%
Fiber 0g 18.4g 74%
Copper 0.046mg 0.69mg 72%
Magnesium 25mg 262mg 56%
Polyunsaturated fat 1.507g 8.844g 49%
Selenium 23.6µg 43%
Iron 0.31mg 3.31mg 38%
Vitamin B3 5.567mg 0.286mg 33%
Vitamin B5 1.667mg 0.056mg 32%
Vitamin B6 0.34mg 0.037mg 23%
Manganese 0.011mg 0.496mg 21%
Cholesterol 59mg 0mg 20%
Fats 6.18g 19.4g 20%
Phosphorus 226mg 92mg 19%
Carbs 0g 53.75g 18%
Vitamin E 2.34mg 16%
Potassium 377mg 919mg 16%
Calories 141kcal 446kcal 15%
Choline 65mg 12%
Saturated fat 1.383g 3.67g 10%
Monounsaturated fat 1.979g 6.032g 10%
Vitamin A 84µg 3µg 9%
Vitamin B1 0.12mg 0.034mg 7%
Vitamin B2 0.09mg 0.052mg 3%
Calcium 25mg 55mg 3%
Protein 19.94g 18.55g 3%
Vitamin C 2.9mg 0.3mg 3%
Sodium 51mg 18mg 1%
Folate 11µg 9µg 1%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.234mg 0.326mg 0%
Threonine 0.915mg 0.683mg 0%
Isoleucine 0.962mg 0.956mg 0%
Leucine 1.696mg 1.572mg 0%
Lysine 1.916mg 1.386mg 0%
Methionine 0.618mg 0.417mg 0%
Phenylalanine 0.815mg 0.924mg 0%
Valine 1.075mg 1.491mg 0%
Histidine 0.614mg 0.515mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 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 +1540%
Contains more FatsFats +213.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4650%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 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 -62.3%
Contains more Mono. FatMonounsaturated fat +204.8%
Contains more Poly. FatPolyunsaturated fat +486.9%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.