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Pumpkin seeds vs. Caviar — In-Depth Nutrition Comparison

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A recap on differences between Pumpkin seeds and Caviar

  • Pumpkin seeds have more Zinc, Fiber, and Copper, however, Caviar is higher in Vitamin B12, Iron, Vitamin B5, Vitamin B2, and Phosphorus.
  • Caviar covers your daily Vitamin B12 needs 833% more than Pumpkin seeds.
  • Pumpkin seeds have 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 seeds 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" 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%
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +407.7%
Contains more CopperCopper +527.3%
Contains more ZincZinc +984.2%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +892%
Contains more MagnesiumMagnesium +14.5%
Contains more CalciumCalcium +400%
Contains more IronIron +258.9%
Contains more PhosphorusPhosphorus +287%

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% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Caviar
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 Choline Choline 0% 54% 38% 87% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +138.3%
Contains more Vitamin AVitamin A +1359.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +458.8%
Contains more Vitamin B2Vitamin B2 +1092.3%
Contains more Vitamin B5Vitamin B5 +6150%
Contains more Vitamin B6Vitamin B6 +764.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +455.6%

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
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more CarbsCarbs +1243.8%
Contains more ProteinProtein +32.6%
Contains more WaterWater +955.6%
Contains more OtherOther +57.9%
~equal in Fats ~17.9g

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
Caviar
0
25% 29% 46%
Saturated Fat: Sat. Fat 4.06 g
Monounsaturated Fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated Fat -9.6%
Contains more Mono. FatMonounsaturated Fat +30.3%
Contains more Poly. FatPolyunsaturated fat +19.4%

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 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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Caviar Opinion
Calories 446kcal 264kcal Pumpkin seeds
Protein 18.55g 24.6g Caviar
Fats 19.4g 17.9g Pumpkin seeds
Vitamin C 0.3mg 0mg Pumpkin seeds
Net carbs 35.35g 4g Pumpkin seeds
Carbs 53.75g 4g Pumpkin seeds
Cholesterol 0mg 588mg Pumpkin seeds
Vitamin D 0IU 117IU Caviar
Magnesium 262mg 300mg Caviar
Calcium 55mg 275mg Caviar
Potassium 919mg 181mg Pumpkin seeds
Iron 3.31mg 11.88mg Caviar
Fiber 18.4g 0g Pumpkin seeds
Copper 0.69mg 0.11mg Pumpkin seeds
Zinc 10.3mg 0.95mg Pumpkin seeds
Phosphorus 92mg 356mg Caviar
Sodium 18mg 1500mg Pumpkin seeds
Vitamin A 62IU 905IU Caviar
Vitamin A 3µg 271µg Caviar
Vitamin E 1.89mg Caviar
Vitamin D 0µg 2.9µg Caviar
Manganese 0.496mg 0.05mg Pumpkin seeds
Selenium 65.5µg Caviar
Vitamin B1 0.034mg 0.19mg Caviar
Vitamin B2 0.052mg 0.62mg Caviar
Vitamin B3 0.286mg 0.12mg Pumpkin seeds
Vitamin B5 0.056mg 3.5mg Caviar
Vitamin B6 0.037mg 0.32mg Caviar
Vitamin B12 0µg 20µg Caviar
Vitamin K 0.6µg Caviar
Folate 9µg 50µg Caviar
Choline 490.9mg Caviar
Saturated Fat 3.67g 4.06g Pumpkin seeds
Monounsaturated Fat 6.032g 4.631g Pumpkin seeds
Polyunsaturated fat 8.844g 7.405g Pumpkin seeds
Tryptophan 0.326mg 0.323mg Pumpkin seeds
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 seeds
Histidine 0.515mg 0.649mg Caviar
Omega-3 - EPA 2.741g Caviar
Omega-3 - DHA 3.8g Caviar
Omega-3 - DPA 0.229g Caviar

Which food is preferable for your diet?

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

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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%
Pumpkin seeds
266%
Caviar
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
153%
Caviar

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 588mg)
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 - 1482mg)
Which food is lower in Saturated Fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated Fat (difference - 0.39g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds 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

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. 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.