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  6. Oysters vs. Pumpkin seeds

Oysters vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between oysters and pumpkin seeds

  • Oysters has more vitamin B12, zinc, copper, iron, and phosphorus; however, pumpkin seeds have 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 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
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 CalciumCalcium +110.9%
Contains more IronIron +178.2%
Contains more CopperCopper +727.1%
Contains more ZincZinc +663.1%
Contains more PhosphorusPhosphorus +110.9%
Contains more ManganeseManganese +19.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +648.6%
Contains more PotassiumPotassium +561.2%
Contains less SodiumSodium -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
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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
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 +766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +546.9%
Contains more Vitamin B5Vitamin B5 +698.2%
Contains more Vitamin B6Vitamin B6 +64.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.034mg

All nutrients comparison - raw data values

Nutrient Oysters Pumpkin seeds DV% diff.
Vitamin B12 17.5µg 0µg 729%
Zinc 78.6mg 10.3mg 621%
Copper 5.707mg 0.69mg 557%
Fiber 0g 18.4g 74%
Iron 9.21mg 3.31mg 74%
Selenium 39.5µg 72%
Magnesium 35mg 262mg 54%
Polyunsaturated fat 1.056g 8.844g 52%
Cholesterol 79mg 0mg 26%
Fats 3.42g 19.4g 25%
Choline 130mg 24%
Potassium 139mg 919mg 23%
Calories 102kcal 446kcal 17%
Carbs 5.45g 53.75g 16%
Phosphorus 194mg 92mg 15%
Protein 11.42g 18.55g 14%
Monounsaturated fat 0.506g 6.032g 14%
Saturated fat 0.948g 3.67g 12%
Vitamin E 1.7mg 11%
Vitamin B2 0.18mg 0.052mg 10%
Vitamin B3 1.85mg 0.286mg 10%
Vitamin B5 0.447mg 0.056mg 8%
Calcium 116mg 55mg 6%
Sodium 166mg 18mg 6%
Manganese 0.591mg 0.496mg 4%
Vitamin A 26µg 3µg 3%
Vitamin K 2µg 2%
Vitamin B6 0.061mg 0.037mg 2%
Folate 14µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 5.45g 35.35g N/A
Vitamin D 2IU 0IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Vitamin B1 0.036mg 0.034mg 0%
Trans fat 0.068g N/A
Tryptophan 0.138mg 0.326mg 0%
Threonine 0.046mg 0.683mg 0%
Isoleucine 0.459mg 0.956mg 0%
Leucine 0.716mg 1.572mg 0%
Lysine 0.762mg 1.386mg 0%
Methionine 0.257mg 0.417mg 0%
Phenylalanine 0.413mg 0.924mg 0%
Valine 0.523mg 1.491mg 0%
Histidine 0.22mg 0.515mg 0%
Omega-3 - EPA 0.353g N/A
Omega-3 - DHA 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 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 +1637.6%
Contains more ProteinProtein +62.4%
Contains more FatsFats +467.3%
Contains more CarbsCarbs +886.2%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 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 -74.2%
Contains more Mono. FatMonounsaturated fat +1092.1%
Contains more Poly. FatPolyunsaturated fat +737.5%

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