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Pumpkin seed vs Caviar - In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seed and Caviar

  • Pumpkin seed has more Zinc, and Copper, however Caviar is higher in Vitamin B12, Iron, Fiber, Vitamin B5, Vitamin B2, and Phosphorus.
  • Caviar covers your daily Vitamin B12 needs 833% more than Pumpkin seed.
  • Caviar contains 11 times less Zinc than Pumpkin seed. Pumpkin seed contains 10.3mg of Zinc, while Caviar contains 0.95mg.
  • Pumpkin seed has less Sodium.

Food varieties used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish, caviar, black and red, granular.

Infographic

Pumpkin seed vs Caviar 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +407.7%
Contains less Sodium -98.8%
Contains more Zinc +984.2%
Contains more Copper +527.3%
Contains more Calcium +400%
Contains more Iron +258.9%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 83% 446% 215% 153% 16% 196% 26% 37%
Contains more Potassium +407.7%
Contains less Sodium -98.8%
Contains more Zinc +984.2%
Contains more Copper +527.3%
Contains more Calcium +400%
Contains more Iron +258.9%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
10
Caviar
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Contains more Vitamin A +1359.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +1092.3%
Contains more Vitamin B5 +6150%
Contains more Vitamin B6 +764.9%
Contains more Folate +455.6%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 38% 87% 0% 48% 144% 3% 210% 74% 38% 2500% 2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +138.3%
Contains more Vitamin A +1359.7%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +458.8%
Contains more Vitamin B2 +1092.3%
Contains more Vitamin B5 +6150%
Contains more Vitamin B6 +764.9%
Contains more Folate +455.6%
Contains more Vitamin B12 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Caviar
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Caviar Opinion
Net carbs 35.35g 4g Pumpkin seed
Protein 18.55g 24.6g Caviar
Fats 19.4g 17.9g Pumpkin seed
Carbs 53.75g 4g Pumpkin seed
Calories 446kcal 264kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g 0g Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 275mg Caviar
Iron 3.31mg 11.88mg Caviar
Magnesium 262mg 300mg Caviar
Phosphorus 92mg 356mg Caviar
Potassium 919mg 181mg Pumpkin seed
Sodium 18mg 1500mg Pumpkin seed
Zinc 10.3mg 0.95mg Pumpkin seed
Copper 0.69mg 0.11mg Pumpkin seed
Vitamin A 62IU 905IU Caviar
Vitamin E mg 1.89mg Caviar
Vitamin D 0IU 117IU Caviar
Vitamin D 0µg 2.9µg Caviar
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.19mg Caviar
Vitamin B2 0.052mg 0.62mg Caviar
Vitamin B3 0.286mg 0.12mg Pumpkin seed
Vitamin B5 0.056mg 3.5mg Caviar
Vitamin B6 0.037mg 0.32mg Caviar
Folate 9µg 50µg Caviar
Vitamin B12 0µg 20µg Caviar
Vitamin K µg 0.6µg Caviar
Tryptophan 0.326mg 0.323mg Pumpkin seed
Threonine 0.683mg 1.263mg Caviar
Isoleucine 0.956mg 1.035mg Caviar
Leucine 1.572mg 2.133mg Caviar
Lysine 1.386mg 1.834mg Caviar
Methionine 0.417mg 0.646mg Caviar
Phenylalanine 0.924mg 1.071mg Caviar
Valine 1.491mg 1.263mg Pumpkin seed
Histidine 0.515mg 0.649mg Caviar
Cholesterol 0mg 588mg Pumpkin seed
Trans Fat g g
Saturated Fat 3.67g 4.06g Pumpkin seed
Monounsaturated Fat 6.032g 4.631g Pumpkin seed
Polyunsaturated fat 8.844g 7.405g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Caviar
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
266
Caviar
Mineral Summary Score
120
Pumpkin seed
146
Caviar

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
148%
Caviar
Carbohydrates
54%
Pumpkin seed
4%
Caviar
Fats
90%
Pumpkin seed
83%
Caviar

Comparison summary

Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 1482mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 588mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 0.39g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $97.8)
Which food is lower in glycemic index?
Caviar
Caviar is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Caviar
Caviar is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.