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  6. Halibut raw vs. Pumpkin seeds

Halibut raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between halibut raw and pumpkin seeds

  • Halibut raw has more vitamin D, vitamin B12, and vitamin B6, while pumpkin seeds have more zinc, fiber, copper, magnesium, iron, manganese, and potassium.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.

The food types used in this comparison are Fish, halibut, Greenland, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +78.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +907.7%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +401.5%
Contains more CopperCopper +2200%
Contains more ZincZinc +2475%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +4033.3%

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 AVitamin A +366.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +1035.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +800%

All nutrients comparison - raw data values

Nutrient Halibut raw Pumpkin seeds DV% diff.
Vitamin D 27.4µg 0µg 137%
Vitamin D 1097IU 0IU 137%
Zinc 0.4mg 10.3mg 90%
Fiber 0g 18.4g 74%
Copper 0.03mg 0.69mg 73%
Selenium 36.5µg 66%
Magnesium 26mg 262mg 56%
Polyunsaturated fat 1.367g 8.844g 50%
Vitamin B12 1µg 0µg 42%
Iron 0.66mg 3.31mg 33%
Vitamin B6 0.42mg 0.037mg 29%
Manganese 0.012mg 0.496mg 21%
Potassium 268mg 919mg 19%
Carbs 0g 53.75g 18%
Cholesterol 46mg 0mg 15%
Calories 186kcal 446kcal 13%
Choline 61.8mg 11%
Phosphorus 164mg 92mg 10%
Fats 13.84g 19.4g 9%
Protein 14.37g 18.55g 8%
Vitamin B3 1.5mg 0.286mg 8%
Saturated fat 2.419g 3.67g 6%
Monounsaturated fat 8.378g 6.032g 6%
Calcium 3mg 55mg 5%
Vitamin E 0.73mg 5%
Vitamin B5 0.25mg 0.056mg 4%
Sodium 80mg 18mg 3%
Folate 1µg 9µg 2%
Vitamin B2 0.08mg 0.052mg 2%
Vitamin B1 0.06mg 0.034mg 2%
Vitamin A 14µg 3µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.161mg 0.326mg 0%
Threonine 0.63mg 0.683mg 0%
Isoleucine 0.662mg 0.956mg 0%
Leucine 1.168mg 1.572mg 0%
Lysine 1.32mg 1.386mg 0%
Methionine 0.425mg 0.417mg 0%
Phenylalanine 0.561mg 0.924mg 0%
Valine 0.74mg 1.491mg 0%
Histidine 0.423mg 0.515mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 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 +1461.6%
Contains more ProteinProtein +29.1%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -34.1%
Contains more Mono. FatMonounsaturated fat +38.9%
Contains more Poly. FatPolyunsaturated fat +547%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.