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  6. Pumpkin seeds vs. Cod

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Cod
Cod
11
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3%
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 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Cod DV% diff.
Vitamin B5 0.056mg 153mg 3059%
Zinc 10.3mg 0.45mg 90%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.028mg 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%
Phosphorus 92mg 203mg 16%
Vitamin B6 0.037mg 0.245mg 16%
Saturated fat 3.67g 0.131g 16%
Potassium 919mg 413mg 15%
Monounsaturated fat 6.032g 0.094g 15%
Cholesterol 0mg 43mg 14%
Choline 65.2mg 12%
Vitamin B3 0.286mg 2.063mg 11%
Vitamin D 0 IU 36 IU 5%
Vitamin D 0µg 0.9µg 5%
Calcium 55mg 16mg 4%
Vitamin E 0.64mg 4%
Vitamin B1 0.034mg 0.076mg 4%
Sodium 18mg 54mg 2%
Protein 18.55g 17.81g 1%
Vitamin C 0.3mg 1mg 1%
Vitamin A 3µg 12µg 1%
Vitamin B2 0.052mg 0.065mg 1%
Folate 9µg 7µg 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

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%

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.