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  6. Pumpkin seeds vs. Caviar

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
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%
Caviar
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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Caviar
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% 90% 38% 44% 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 +8933.3%
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%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Caviar DV% diff.
Vitamin B12 0µg 20µg 833%
Cholesterol 0mg 588mg 196%
Selenium 65.5µg 119%
Iron 3.31mg 11.88mg 107%
Choline 490.9mg 89%
Zinc 10.3mg 0.95mg 85%
Fiber 18.4g 0g 74%
Vitamin B5 0.056mg 3.5mg 69%
Sodium 18mg 1500mg 64%
Copper 0.69mg 0.11mg 64%
Vitamin B2 0.052mg 0.62mg 44%
Phosphorus 92mg 356mg 38%
Vitamin A 3µg 271µg 30%
Potassium 919mg 181mg 22%
Calcium 55mg 275mg 22%
Vitamin B6 0.037mg 0.32mg 22%
Manganese 0.496mg 0.05mg 19%
Carbs 53.75g 4g 17%
Vitamin D 0IU 117IU 15%
Vitamin D 0µg 2.9µg 15%
Vitamin E 1.89mg 13%
Vitamin B1 0.034mg 0.19mg 13%
Protein 18.55g 24.6g 12%
Folate 9µg 50µg 10%
Polyunsaturated fat 8.844g 7.405g 10%
Calories 446kcal 264kcal 9%
Magnesium 262mg 300mg 9%
Monounsaturated fat 6.032g 4.631g 4%
Saturated fat 3.67g 4.06g 2%
Fats 19.4g 17.9g 2%
Vitamin B3 0.286mg 0.12mg 1%
Vitamin K 0.6µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 4g N/A
Tryptophan 0.326mg 0.323mg 0%
Threonine 0.683mg 1.263mg 0%
Isoleucine 0.956mg 1.035mg 0%
Leucine 1.572mg 2.133mg 0%
Lysine 1.386mg 1.834mg 0%
Methionine 0.417mg 0.646mg 0%
Phenylalanine 0.924mg 1.071mg 0%
Valine 1.491mg 1.263mg 0%
Histidine 0.515mg 0.649mg 0%
Omega-3 - EPA 2.741g N/A
Omega-3 - DHA 3.8g N/A
Omega-3 - DPA 0.229g 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
Caviar
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
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%

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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.