Pumpkin seed vs. Cod liver oil — In-Depth Nutrition Comparison
Compare
Important differences between Pumpkin seed and Cod liver oil
- Pumpkin seed has more Zinc, Copper, Fiber, Magnesium, Iron, and Potassium, however, Cod liver oil has more Vitamin A RAE, and Vitamin D.
- Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.
- Pumpkin seed is lower in Saturated Fat.
The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish oil, cod liver.
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.
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%
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.
:
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B2
+∞%
Contains
more
Vitamin B3
+∞%
Contains
more
Vitamin B5
+∞%
Contains
more
Vitamin B6
+∞%
Contains
more
Folate
+∞%
Contains
more
Vitamin A
+161190.3%
Contains
more
Vitamin D
+∞%
Contains
more
Vitamin C
+∞%
Contains
more
Vitamin B2
+∞%
Contains
more
Vitamin B3
+∞%
Contains
more
Vitamin B5
+∞%
Contains
more
Vitamin B6
+∞%
Contains
more
Folate
+∞%
Contains
more
Vitamin A
+161190.3%
Contains
more
Vitamin D
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+∞%
Contains
more
Carbs
+∞%
Contains
more
Water
+∞%
Contains
more
Other
+∞%
Contains
more
Fats
+415.5%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
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
Contains
less
Saturated Fat
-83.8%
Contains
more
Monounsaturated Fat
+674.4%
Contains
more
Polyunsaturated fat
+154.9%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
22.608 g
Monounsaturated Fat:
46.711 g
Polyunsaturated fat:
22.541 g
Contains
less
Saturated Fat
-83.8%
Contains
more
Monounsaturated Fat
+674.4%
Contains
more
Polyunsaturated fat
+154.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Saturated Fat |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 35.35g | 0g |
|
| Protein | 18.55g | 0g |
|
| Fats | 19.4g | 100g |
|
| Carbs | 53.75g | 0g |
|
| Calories | 446kcal | 902kcal |
|
| Fiber | 18.4g | 0g |
|
| Calcium | 55mg | 0mg |
|
| Iron | 3.31mg | 0mg |
|
| Magnesium | 262mg | 0mg |
|
| Phosphorus | 92mg | 0mg |
|
| Potassium | 919mg | 0mg |
|
| Sodium | 18mg | 0mg |
|
| Zinc | 10.3mg | 0mg |
|
| Copper | 0.69mg | 0mg |
|
| Manganese | 0.496mg | 0mg |
|
| Vitamin A | 62IU | 100000IU |
|
| Vitamin A RAE | 3µg | 30000µg |
|
| Vitamin D | 0IU | 10000IU |
|
| Vitamin D | 0µg | 250µg |
|
| Vitamin C | 0.3mg | 0mg |
|
| Vitamin B1 | 0.034mg |
|
|
| Vitamin B2 | 0.052mg | 0mg |
|
| Vitamin B3 | 0.286mg | 0mg |
|
| Vitamin B5 | 0.056mg | 0mg |
|
| Vitamin B6 | 0.037mg | 0mg |
|
| Folate | 9µg | 0µg |
|
| Tryptophan | 0.326mg |
|
|
| Threonine | 0.683mg |
|
|
| Isoleucine | 0.956mg |
|
|
| Leucine | 1.572mg |
|
|
| Lysine | 1.386mg |
|
|
| Methionine | 0.417mg |
|
|
| Phenylalanine | 0.924mg |
|
|
| Valine | 1.491mg |
|
|
| Histidine | 0.515mg |
|
|
| Cholesterol | 0mg | 570mg |
|
| Saturated Fat | 3.67g | 22.608g |
|
| Omega-3 - DHA | 10.968g |
|
|
| Omega-3 - EPA | 6.898g |
|
|
| Omega-3 - DPA | 0.935g |
|
|
| Monounsaturated Fat | 6.032g | 46.711g |
|
| Polyunsaturated fat | 8.844g | 22.541g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
1125%
Minerals Daily Need Coverage Score
103%
0%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Pumpkin seed is lower in Saturated Fat (difference - 18.938g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $2.8)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cod liver oil is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)