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  6. Pumpkin seed vs. Fish oil

Pumpkin seed vs. Fish oil — In-Depth Nutrition Comparison

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What are the differences between Pumpkin seed and Fish oil?

  • Pumpkin seed is higher in Zinc, Copper, Fiber, Magnesium, Iron, Potassium, and Manganese, yet Fish oil is higher in Vitamin D.
  • Fish oil's daily need coverage for Cholesterol is 237% more.
  • The amount of Saturated Fat in Pumpkin seed is lower.

We used Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish oil, sardine types in this article.

Infographic

Pumpkin seed vs Fish oil 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.
Pumpkin seed
Pumpkin seed
8
:
2
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains less Sodium -100%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains less Sodium -100%

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.
Pumpkin seed
Pumpkin seed
8
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Pumpkin seed
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +415.5%
Pumpkin seed
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
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +415.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +461%
Contains more Polyunsaturated fat +260.3%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -87.7%
Contains more Monounsaturated Fat +461%
Contains more Polyunsaturated fat +260.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Fish oil Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 0g Pumpkin seed
Fats 19.4g 100g Fish oil
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 902kcal Fish oil
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 0mg Pumpkin seed
Iron 3.31mg 0mg Pumpkin seed
Magnesium 262mg 0mg Pumpkin seed
Phosphorus 92mg 0mg Pumpkin seed
Potassium 919mg 0mg Pumpkin seed
Sodium 18mg 0mg Fish oil
Zinc 10.3mg 0mg Pumpkin seed
Copper 0.69mg 0mg Pumpkin seed
Manganese 0.496mg 0mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin D 0IU 332IU Fish oil
Vitamin D 0µg 8.3µg Fish oil
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0mg Pumpkin seed
Vitamin B2 0.052mg 0mg Pumpkin seed
Vitamin B3 0.286mg 0mg Pumpkin seed
Vitamin B5 0.056mg 0mg Pumpkin seed
Vitamin B6 0.037mg 0mg Pumpkin seed
Folate 9µg 0µg Pumpkin seed
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Cholesterol 0mg 710mg Pumpkin seed
Saturated Fat 3.67g 29.892g Pumpkin seed
Omega-3 - DHA 10.656g Fish oil
Omega-3 - EPA 10.137g Fish oil
Omega-3 - DPA 1.973g Fish oil
Monounsaturated Fat 6.032g 33.841g Fish oil
Polyunsaturated fat 8.844g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
21%
Fish oil
Minerals Daily Need Coverage Score
103%
Pumpkin seed
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 26.222g)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $2.2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.