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  6. Pumpkin seeds vs. Mackerel

Pumpkin seeds vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and mackerel

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and iron, while mackerel has more vitamin B12, vitamin D, and vitamin B6.
  • Mackerel covers your daily need for vitamin B12, 500% more than pumpkin seeds.
  • The amount of sodium in pumpkin seeds is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, mackerel, salted.

Infographic

Pumpkin seeds vs Mackerel 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +336.7%
Contains more PotassiumPotassium +76.7%
Contains more IronIron +136.4%
Contains more CopperCopper +590%
Contains more ZincZinc +836.4%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +20%
Contains more PhosphorusPhosphorus +176.1%

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%
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% 16% 48% 378% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin AVitamin A +1466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +265.4%
Contains more Vitamin B3Vitamin B3 +1053.8%
Contains more Vitamin B6Vitamin B6 +1008.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Sodium 18mg 4450mg 193%
Selenium 73.4µg 133%
Vitamin D 0µg 25.2µg 126%
Vitamin D 0IU 1006IU 126%
Zinc 10.3mg 1.1mg 84%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.1mg 66%
Magnesium 262mg 60mg 48%
Cholesterol 0mg 95mg 32%
Vitamin B6 0.037mg 0.41mg 29%
Iron 3.31mg 1.4mg 24%
Phosphorus 92mg 254mg 23%
Manganese 0.496mg 22%
Vitamin B3 0.286mg 3.3mg 19%
Choline 101.6mg 18%
Carbs 53.75g 0g 18%
Polyunsaturated fat 8.844g 6.21g 18%
Vitamin E 2.38mg 16%
Saturated fat 3.67g 7.148g 16%
Potassium 919mg 520mg 12%
Vitamin B2 0.052mg 0.19mg 11%
Fats 19.4g 25.1g 9%
Vitamin K 7.8µg 7%
Calories 446kcal 305kcal 7%
Monounsaturated fat 6.032g 8.32g 6%
Vitamin A 3µg 47µg 5%
Folate 9µg 15µg 2%
Vitamin B5 0.056mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Calcium 55mg 66mg 1%
Protein 18.55g 18.5g 0%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 1.619g N/A
Omega-3 - DHA 2.965g N/A
Omega-3 - DPA 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +29.4%
Contains more WaterWater +855.6%
Contains more OtherOther +252.6%
~equal in Protein ~18.5g

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -48.7%
Contains more Poly. FatPolyunsaturated fat +42.4%
Contains more Mono. FatMonounsaturated fat +37.9%

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.