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  6. Oysters vs. Pumpkin seed

Oysters vs. Pumpkin seed — In-Depth Nutrition Comparison

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Important differences between Oysters and Pumpkin seed

  • Oysters has more Vitamin B12, Zinc, Copper, Iron, and Phosphorus, however, Pumpkin seed has more Fiber, Magnesium, and Potassium.
  • Oysters's daily need coverage for Vitamin B12 is 729% more.

The food varieties used in the comparison are Mollusks, oyster, eastern, wild, cooked, moist heat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Oysters vs Pumpkin seed 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.
Oysters
Oysters
7
:
3
Pumpkin seed
Pumpkin seed
Contains more Calcium +110.9%
Contains more Iron +178.2%
Contains more Phosphorus +110.9%
Contains more Zinc +663.1%
Contains more Copper +727.1%
Contains more Manganese +19.2%
Contains more Magnesium +648.6%
Contains more Potassium +561.2%
Contains less Sodium -89.2%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +110.9%
Contains more Iron +178.2%
Contains more Phosphorus +110.9%
Contains more Zinc +663.1%
Contains more Copper +727.1%
Contains more Manganese +19.2%
Contains more Magnesium +648.6%
Contains more Potassium +561.2%
Contains less Sodium -89.2%

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.
Oysters
Oysters
10
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin A +41.9%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +546.9%
Contains more Vitamin B5 +698.2%
Contains more Vitamin B6 +64.9%
Contains more Folate +55.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.034
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin A +41.9%
Contains more Vitamin B2 +246.2%
Contains more Vitamin B3 +546.9%
Contains more Vitamin B5 +698.2%
Contains more Vitamin B6 +64.9%
Contains more Folate +55.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.034

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1637.6%
Contains more Protein +62.4%
Contains more Fats +467.3%
Contains more Carbs +886.2%
Contains more Other +150%
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Pumpkin seed
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 Water +1637.6%
Contains more Protein +62.4%
Contains more Fats +467.3%
Contains more Carbs +886.2%
Contains more Other +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +1092.1%
Contains more Polyunsaturated fat +737.5%
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -74.2%
Contains more Monounsaturated Fat +1092.1%
Contains more Polyunsaturated fat +737.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Pumpkin seed Opinion
Net carbs 5.45g 35.35g Pumpkin seed
Protein 11.42g 18.55g Pumpkin seed
Fats 3.42g 19.4g Pumpkin seed
Carbs 5.45g 53.75g Pumpkin seed
Calories 102kcal 446kcal Pumpkin seed
Starch 0.9g Oysters
Sugar 1.23g Pumpkin seed
Fiber 0g 18.4g Pumpkin seed
Calcium 116mg 55mg Oysters
Iron 9.21mg 3.31mg Oysters
Magnesium 35mg 262mg Pumpkin seed
Phosphorus 194mg 92mg Oysters
Potassium 139mg 919mg Pumpkin seed
Sodium 166mg 18mg Pumpkin seed
Zinc 78.6mg 10.3mg Oysters
Copper 5.707mg 0.69mg Oysters
Manganese 0.591mg 0.496mg Oysters
Selenium 39.5µg Oysters
Vitamin A 88IU 62IU Oysters
Vitamin A RAE 26µg 3µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 2IU 0IU Oysters
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.036mg 0.034mg Oysters
Vitamin B2 0.18mg 0.052mg Oysters
Vitamin B3 1.85mg 0.286mg Oysters
Vitamin B5 0.447mg 0.056mg Oysters
Vitamin B6 0.061mg 0.037mg Oysters
Folate 14µg 9µg Oysters
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.326mg Pumpkin seed
Threonine 0.046mg 0.683mg Pumpkin seed
Isoleucine 0.459mg 0.956mg Pumpkin seed
Leucine 0.716mg 1.572mg Pumpkin seed
Lysine 0.762mg 1.386mg Pumpkin seed
Methionine 0.257mg 0.417mg Pumpkin seed
Phenylalanine 0.413mg 0.924mg Pumpkin seed
Valine 0.523mg 1.491mg Pumpkin seed
Histidine 0.22mg 0.515mg Pumpkin seed
Cholesterol 79mg 0mg Pumpkin seed
Trans Fat 0.068g Pumpkin seed
Saturated Fat 0.948g 3.67g Oysters
Omega-3 - DHA 0.271g Oysters
Omega-3 - EPA 0.353g Oysters
Omega-3 - DPA 0.02g Oysters
Monounsaturated Fat 0.506g 6.032g Pumpkin seed
Polyunsaturated fat 1.056g 8.844g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
197%
Oysters
4%
Pumpkin seed
Minerals Daily Need Coverage Score
486%
Oysters
103%
Pumpkin seed

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 148mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 2.722g)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins

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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients
  2. Pumpkin seed - 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.