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  6. Pumpkin seeds vs. Fish sauce

Pumpkin seeds vs. Fish sauce — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and fish sauce

  • Pumpkin seeds have more zinc, fiber, copper, iron, magnesium, and potassium; however, fish sauce has more vitamin B6 and vitamin B12.
  • Fish sauce's daily need coverage for sodium is 341% more.
  • Fish sauce is lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sauce, fish, ready-to-serve.

Infographic

Pumpkin seeds vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more MagnesiumMagnesium +49.7%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +219.1%
Contains more IronIron +324.4%
Contains more CopperCopper +1280%
Contains more ZincZinc +5050%
Contains more PhosphorusPhosphorus +1214.3%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +112.9%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin B1Vitamin B1 +183.3%
Contains more Vitamin CVitamin C +66.7%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +708.7%
Contains more Vitamin B5Vitamin B5 +110.7%
Contains more Vitamin B6Vitamin B6 +970.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +466.7%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Fish sauce DV% diff.
Sodium 18mg 7851mg 341%
Zinc 10.3mg 0.2mg 92%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.05mg 71%
Polyunsaturated fat 8.844g 0.003g 59%
Iron 3.31mg 0.78mg 32%
Fats 19.4g 0.01g 30%
Vitamin B6 0.037mg 0.396mg 28%
Protein 18.55g 5.06g 27%
Calories 446kcal 35kcal 21%
Magnesium 262mg 175mg 21%
Vitamin B12 0µg 0.48µg 20%
Potassium 919mg 288mg 19%
Selenium 9.1µg 17%
Saturated fat 3.67g 0.003g 17%
Carbs 53.75g 3.64g 17%
Monounsaturated fat 6.032g 0.002g 15%
Vitamin B3 0.286mg 2.313mg 13%
Phosphorus 92mg 7mg 12%
Manganese 0.496mg 0.233mg 11%
Folate 9µg 51µg 11%
Vitamin B1 0.034mg 0.012mg 2%
Choline 13.2mg 2%
Vitamin B5 0.056mg 0.118mg 1%
Calcium 55mg 43mg 1%
Vitamin C 0.3mg 0.5mg 0%
Net carbs 35.35g 3.64g N/A
Sugar 3.64g N/A
Vitamin A 3µg 4µg 0%
Vitamin B2 0.052mg 0.057mg 0%
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 0.001g N/A
Omega-3 - DHA 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +266.6%
Contains more FatsFats +193900%
Contains more CarbsCarbs +1376.6%
Contains more WaterWater +1479.3%
Contains more OtherOther +432.1%

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +301500%
Contains more Poly. FatPolyunsaturated fat +294700%
Contains less Sat. FatSaturated fat -99.9%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.