Pumpkin seed vs. Chinook salmon — In-Depth Nutrition Comparison
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Summary of differences between Pumpkin seed and Chinook salmon
- Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Iron, while Chinook salmon has more Vitamin B12, Vitamin B3, Phosphorus, and Vitamin B6.
- Chinook salmon covers your daily need of Vitamin B12 120% more than Pumpkin seed.
These are the specific foods used in this comparison Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish, salmon, chinook, cooked, dry heat.
Infographic
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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.
Contains
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Calcium
+96.4%
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Iron
+263.7%
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Magnesium
+114.8%
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Potassium
+82%
Contains
less
Sodium
-70%
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Zinc
+1739.3%
Contains
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Copper
+1201.9%
Contains
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Manganese
+2510.5%
Contains
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Phosphorus
+303.3%
Contains
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Calcium
+96.4%
Contains
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Iron
+263.7%
Contains
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Magnesium
+114.8%
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Potassium
+82%
Contains
less
Sodium
-70%
Contains
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Zinc
+1739.3%
Contains
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Copper
+1201.9%
Contains
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Manganese
+2510.5%
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Phosphorus
+303.3%
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.
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Contains
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Vitamin A
+700%
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Vitamin C
+1266.7%
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Vitamin B1
+29.4%
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Vitamin B2
+196.2%
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Vitamin B3
+3412.2%
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Vitamin B5
+1444.6%
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Vitamin B6
+1148.6%
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Folate
+288.9%
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Vitamin B12
+∞%
Contains
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Vitamin A
+700%
Contains
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Vitamin C
+1266.7%
Contains
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Vitamin B1
+29.4%
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Vitamin B2
+196.2%
Contains
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Vitamin B3
+3412.2%
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Vitamin B5
+1444.6%
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Vitamin B6
+1148.6%
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Folate
+288.9%
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Vitamin B12
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+45%
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Carbs
+∞%
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Protein
+38.7%
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Water
+1357.8%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
25.72 g
Fats:
13.38 g
Carbs:
0 g
Water:
65.6 g
Other:
0 g
Contains
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Fats
+45%
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Carbs
+∞%
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Protein
+38.7%
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Water
+1357.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+232.2%
Contains
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Saturated Fat
-12.4%
Equal in Monounsaturated Fat - 5.742
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
3.214 g
Monounsaturated Fat:
5.742 g
Polyunsaturated fat:
2.662 g
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Polyunsaturated fat
+232.2%
Contains
less
Saturated Fat
-12.4%
Equal in Monounsaturated Fat - 5.742
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in price |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 0g |
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| Protein | 18.55g | 25.72g |
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| Fats | 19.4g | 13.38g |
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| Carbs | 53.75g | 0g |
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| Calories | 446kcal | 231kcal |
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| Fiber | 18.4g | 0g |
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| Calcium | 55mg | 28mg |
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| Iron | 3.31mg | 0.91mg |
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| Magnesium | 262mg | 122mg |
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| Phosphorus | 92mg | 371mg |
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| Potassium | 919mg | 505mg |
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| Sodium | 18mg | 60mg |
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| Zinc | 10.3mg | 0.56mg |
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| Copper | 0.69mg | 0.053mg |
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| Manganese | 0.496mg | 0.019mg |
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| Selenium | 46.8µg |
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| Vitamin A | 62IU | 496IU |
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| Vitamin A RAE | 3µg | 149µg |
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| Vitamin C | 0.3mg | 4.1mg |
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| Vitamin B1 | 0.034mg | 0.044mg |
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| Vitamin B2 | 0.052mg | 0.154mg |
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| Vitamin B3 | 0.286mg | 10.045mg |
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| Vitamin B5 | 0.056mg | 0.865mg |
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| Vitamin B6 | 0.037mg | 0.462mg |
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| Folate | 9µg | 35µg |
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| Vitamin B12 | 0µg | 2.87µg |
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| Tryptophan | 0.326mg | 0.288mg |
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| Threonine | 0.683mg | 1.127mg |
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| Isoleucine | 0.956mg | 1.185mg |
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| Leucine | 1.572mg | 2.09mg |
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| Lysine | 1.386mg | 2.362mg |
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| Methionine | 0.417mg | 0.761mg |
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| Phenylalanine | 0.924mg | 1.004mg |
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| Valine | 1.491mg | 1.325mg |
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| Histidine | 0.515mg | 0.757mg |
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| Cholesterol | 0mg | 85mg |
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| Saturated Fat | 3.67g | 3.214g |
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| Omega-3 - DHA | 0.727g |
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| Omega-3 - EPA | 1.01g |
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| Omega-3 - DPA | 0.296g |
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| Monounsaturated Fat | 6.032g | 5.742g |
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| Polyunsaturated fat | 8.844g | 2.662g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
4%
68%
Minerals Daily Need Coverage Score
103%
63%
Comparison summary
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 85mg)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $12.8)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Chinook salmon is lower in Saturated Fat (difference - 0.456g)
Which food is lower in glycemic index?
Chinook salmon is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Chinook salmon is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)