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Cod liver oil vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between Cod liver oil and Pumpkin seeds

  • Cod liver oil has more Vitamin A, and Vitamin D, however, Pumpkin seeds has more Zinc, Copper, Fiber, Magnesium, Iron, and Potassium.
  • Cod liver oil's daily need coverage for Vitamin A is 3333% more.
  • Pumpkin seeds are lower in Cholesterol.

The food varieties used in the comparison are Fish oil, cod liver and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Cod liver oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin AVitamin A +161190.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +415.5%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated Fat: Sat. Fat 22.608 g
Monounsaturated Fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 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 more Mono. FatMonounsaturated Fat +674.4%
Contains more Poly. FatPolyunsaturated fat +154.9%
Contains less Sat. FatSaturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod liver oil Pumpkin seeds
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Pumpkin seeds Opinion
Calories 902kcal 446kcal Cod liver oil
Protein 0g 18.55g Pumpkin seeds
Fats 100g 19.4g Cod liver oil
Vitamin C 0mg 0.3mg Pumpkin seeds
Net carbs 0g 35.35g Pumpkin seeds
Carbs 0g 53.75g Pumpkin seeds
Cholesterol 570mg 0mg Pumpkin seeds
Vitamin D 10000IU 0IU Cod liver oil
Magnesium 0mg 262mg Pumpkin seeds
Calcium 0mg 55mg Pumpkin seeds
Potassium 0mg 919mg Pumpkin seeds
Iron 0mg 3.31mg Pumpkin seeds
Fiber 0g 18.4g Pumpkin seeds
Copper 0mg 0.69mg Pumpkin seeds
Zinc 0mg 10.3mg Pumpkin seeds
Phosphorus 0mg 92mg Pumpkin seeds
Sodium 0mg 18mg Cod liver oil
Vitamin A 100000IU 62IU Cod liver oil
Vitamin A 30000µg 3µg Cod liver oil
Vitamin D 250µg 0µg Cod liver oil
Manganese 0mg 0.496mg Pumpkin seeds
Vitamin B1 0.034mg Pumpkin seeds
Vitamin B2 0mg 0.052mg Pumpkin seeds
Vitamin B3 0mg 0.286mg Pumpkin seeds
Vitamin B5 0mg 0.056mg Pumpkin seeds
Vitamin B6 0mg 0.037mg Pumpkin seeds
Folate 0µg 9µg Pumpkin seeds
Saturated Fat 22.608g 3.67g Pumpkin seeds
Monounsaturated Fat 46.711g 6.032g Cod liver oil
Polyunsaturated fat 22.541g 8.844g Cod liver oil
Tryptophan 0.326mg Pumpkin seeds
Threonine 0.683mg Pumpkin seeds
Isoleucine 0.956mg Pumpkin seeds
Leucine 1.572mg Pumpkin seeds
Lysine 1.386mg Pumpkin seeds
Methionine 0.417mg Pumpkin seeds
Phenylalanine 0.924mg Pumpkin seeds
Valine 1.491mg Pumpkin seeds
Histidine 0.515mg Pumpkin seeds
Omega-3 - EPA 6.898g Cod liver oil
Omega-3 - DHA 10.968g Cod liver oil
Omega-3 - DPA 0.935g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
1038%
Cod liver oil
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
0%
Cod liver oil
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 18.938g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $2.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.