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Pumpkin seeds vs. Cod — In-Depth Nutrition Comparison

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How are pumpkin seeds and cod different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and manganese, while cod is higher in vitamin B5, vitamin B12, and vitamin B6.
  • Cod covers your daily need for vitamin B5, 3059% more than pumpkin seeds.
  • Cod is lower in saturated fat.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Pumpkin seeds vs Cod 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Cod
Cod
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +718.8%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +122.5%
Contains more IronIron +771.1%
Contains more CopperCopper +2364.3%
Contains more ZincZinc +2188.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +3206.7%
Contains more PhosphorusPhosphorus +120.7%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Cod
Cod
12
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more FolateFolate +28.6%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +123.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B3Vitamin B3 +621.3%
Contains more Vitamin B5Vitamin B5 +273114.3%
Contains more Vitamin B6Vitamin B6 +562.2%
Contains more Vitamin B12Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Cod
Cod
1
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more FatsFats +2795.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1166.7%
Contains more WaterWater +1704.9%
~equal in Protein ~17.81g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains more Mono. FatMonounsaturated fat +6317%
Contains more Poly. FatPolyunsaturated fat +3728.6%
Contains less Sat. FatSaturated fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cod DV% diff.
Vitamin B5 0.056mg 153mg 3059%
Zinc 10.3mg 0.45mg 90%
Copper 0.69mg 0.028mg 74%
Fiber 18.4g 0g 74%
Selenium 33.1µg 60%
Polyunsaturated fat 8.844g 0.231g 57%
Magnesium 262mg 32mg 55%
Vitamin B12 0µg 0.91µg 38%
Iron 3.31mg 0.38mg 37%
Fats 19.4g 0.67g 29%
Manganese 0.496mg 0.015mg 21%
Calories 446kcal 82kcal 18%
Carbs 53.75g 0g 18%
Vitamin B6 0.037mg 0.245mg 16%
Phosphorus 92mg 203mg 16%
Saturated fat 3.67g 0.131g 16%
Monounsaturated fat 6.032g 0.094g 15%
Potassium 919mg 413mg 15%
Cholesterol 0mg 43mg 14%
Choline 65.2mg 12%
Vitamin B3 0.286mg 2.063mg 11%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin B1 0.034mg 0.076mg 4%
Calcium 55mg 16mg 4%
Vitamin E 0.64mg 4%
Sodium 18mg 54mg 2%
Folate 9µg 7µg 1%
Vitamin B2 0.052mg 0.065mg 1%
Protein 18.55g 17.81g 1%
Vitamin A 3µg 12µg 1%
Vitamin C 0.3mg 1mg 1%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.199mg 0%
Threonine 0.683mg 0.781mg 0%
Isoleucine 0.956mg 0.821mg 0%
Leucine 1.572mg 1.447mg 0%
Lysine 1.386mg 1.635mg 0%
Methionine 0.417mg 0.527mg 0%
Phenylalanine 0.924mg 0.695mg 0%
Valine 1.491mg 0.917mg 0%
Histidine 0.515mg 0.524mg 0%
Omega-3 - EPA 0.064g N/A
Omega-3 - DHA 0.12g N/A
Omega-3 - DPA 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pumpkin seeds
731%
Cod
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 36mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Cod
Cod is lower in Saturated fat (difference - 3.539g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 0)
Which food is cheaper?
Cod
Cod is cheaper (difference - $0.9)
Which food is richer in vitamins?
Cod
Cod 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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.