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  6. Pumpkin seeds vs. Rainbow trout

Pumpkin seeds vs. Rainbow trout — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and rainbow trout

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and iron, while rainbow trout has more vitamin B12, vitamin D, vitamin B3, vitamin B5, and vitamin B6.
  • Rainbow trout covers your daily need for vitamin B12, 179% more than pumpkin seeds.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, trout, rainbow, farmed, raw.

Infographic

Pumpkin seeds vs Rainbow trout 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +143.8%
Contains more IronIron +967.7%
Contains more CopperCopper +1400%
Contains more ZincZinc +2188.9%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +4409.1%
Contains more PhosphorusPhosphorus +145.7%

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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +866.7%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +252.9%
Contains more Vitamin B2Vitamin B2 +73.1%
Contains more Vitamin B3Vitamin B3 +1846.5%
Contains more Vitamin B5Vitamin B5 +2876.8%
Contains more Vitamin B6Vitamin B6 +818.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.2%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Rainbow trout DV% diff.
Vitamin B12 0µg 4.3µg 179%
Zinc 10.3mg 0.45mg 90%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.046mg 72%
Magnesium 262mg 25mg 56%
Polyunsaturated fat 8.844g 1.507g 49%
Selenium 23.6µg 43%
Iron 3.31mg 0.31mg 38%
Vitamin B3 0.286mg 5.567mg 33%
Vitamin B5 0.056mg 1.667mg 32%
Vitamin B6 0.037mg 0.34mg 23%
Manganese 0.496mg 0.011mg 21%
Cholesterol 0mg 59mg 20%
Fats 19.4g 6.18g 20%
Phosphorus 92mg 226mg 19%
Carbs 53.75g 0g 18%
Vitamin E 2.34mg 16%
Potassium 919mg 377mg 16%
Calories 446kcal 141kcal 15%
Choline 65mg 12%
Saturated fat 3.67g 1.383g 10%
Monounsaturated fat 6.032g 1.979g 10%
Vitamin A 3µg 84µg 9%
Vitamin B1 0.034mg 0.12mg 7%
Vitamin B2 0.052mg 0.09mg 3%
Calcium 55mg 25mg 3%
Protein 18.55g 19.94g 3%
Vitamin C 0.3mg 2.9mg 3%
Sodium 18mg 51mg 1%
Folate 9µg 11µg 1%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.326mg 0.234mg 0%
Threonine 0.683mg 0.915mg 0%
Isoleucine 0.956mg 0.962mg 0%
Leucine 1.572mg 1.696mg 0%
Lysine 1.386mg 1.916mg 0%
Methionine 0.417mg 0.618mg 0%
Phenylalanine 0.924mg 0.815mg 0%
Valine 1.491mg 1.075mg 0%
Histidine 0.515mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +213.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +4650%
Contains more WaterWater +1540%
~equal in Protein ~19.94g

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +204.8%
Contains more Poly. FatPolyunsaturated fat +486.9%
Contains less Sat. FatSaturated fat -62.3%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.