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  6. Pacific saury raw vs. Pumpkin seeds

Pacific saury raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and pumpkin seeds

  • Pacific saury raw has more vitamin B12, phosphorus, and vitamin D; however, pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily zinc needs 88% more than pacific saury raw.
  • Pacific saury raw has less saturated fat.

Food varieties used in this article are Fish, pike, northern, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +139.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +745.2%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +501.8%
Contains more CopperCopper +1252.9%
Contains more ZincZinc +1437.3%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +106.7%
~equal in Calcium ~55mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 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 +1166.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +704.2%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +66.7%
Contains more CholineCholine +∞%

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pumpkin seeds DV% diff.
Zinc 0.67mg 10.3mg 88%
Vitamin B12 2µg 0µg 83%
Fiber 0g 18.4g 74%
Copper 0.051mg 0.69mg 71%
Polyunsaturated fat 0.202g 8.844g 58%
Magnesium 31mg 262mg 55%
Iron 0.55mg 3.31mg 35%
Fats 0.69g 19.4g 29%
Selenium 12.6µg 23%
Potassium 259mg 919mg 19%
Phosphorus 220mg 92mg 18%
Calories 88kcal 446kcal 18%
Carbs 0g 53.75g 18%
Saturated fat 0.118g 3.67g 16%
Monounsaturated fat 0.157g 6.032g 15%
Vitamin B5 0.75mg 0.056mg 14%
Cholesterol 39mg 0mg 13%
Vitamin D 2.5µg 0µg 13%
Vitamin B3 2.3mg 0.286mg 13%
Vitamin D 99IU 0IU 12%
Choline 65mg 12%
Manganese 0.24mg 0.496mg 11%
Vitamin B6 0.117mg 0.037mg 6%
Vitamin C 3.8mg 0.3mg 4%
Vitamin A 21µg 3µg 2%
Vitamin B1 0.058mg 0.034mg 2%
Folate 15µg 9µg 2%
Vitamin B2 0.063mg 0.052mg 1%
Protein 19.26g 18.55g 1%
Vitamin E 0.2mg 1%
Sodium 39mg 18mg 1%
Net carbs 0g 35.35g N/A
Calcium 57mg 55mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.216mg 0.326mg 0%
Threonine 0.844mg 0.683mg 0%
Isoleucine 0.887mg 0.956mg 0%
Leucine 1.565mg 1.572mg 0%
Lysine 1.768mg 1.386mg 0%
Methionine 0.57mg 0.417mg 0%
Phenylalanine 0.752mg 0.924mg 0%
Valine 0.992mg 1.491mg 0%
Histidine 0.567mg 0.515mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +1653.8%
Contains more FatsFats +2711.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +236.3%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -96.8%
Contains more Mono. FatMonounsaturated fat +3742%
Contains more Poly. FatPolyunsaturated fat +4278.2%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.