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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Caviar
Contains more Potassium +407.7%
Contains more Copper +527.3%
Contains more Zinc +984.2%
Contains less Sodium -98.8%
Contains more Iron +258.9%
Contains more Calcium +400%
Contains more Magnesium +14.5%
Contains more Phosphorus +287%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 446% 83% 16% 215% 37% 26% 153% 196%
Contains more Potassium +407.7%
Contains more Copper +527.3%
Contains more Zinc +984.2%
Contains less Sodium -98.8%
Contains more Iron +258.9%
Contains more Calcium +400%
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 Vitamin B12 +∞%
Contains more Folate +455.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 55% 38% 87% 48% 144% 3% 210% 74% 2500% 2% 38%
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 Vitamin B12 +∞%
Contains more Folate +455.6%

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 588mg)
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 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.

All nutrients comparison - raw data values

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

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.