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Pumpkin seed vs Cod liver oil - In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Cod liver oil

  • Pumpkin seed has less Vitamin A RAE, Vitamin D, Zinc, Copper, Fiber, Magnesium, Iron, and Potassium.
  • Cod liver oil's daily need coverage for Vitamin A RAE is 3333% more.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish oil, cod liver.

Infographic

Pumpkin seed vs Cod liver 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" chart 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 less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 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 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" chart 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 +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Cod liver oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Cod liver oil Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 0g Pumpkin seed
Fats 19.4g 100g Cod liver oil
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 902kcal Cod liver oil
Starch g g
Fructose g g
Sugar g g
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 Cod liver oil
Zinc 10.3mg 0mg Pumpkin seed
Copper 0.69mg 0mg Pumpkin seed
Vitamin A 62IU 100000IU Cod liver oil
Vitamin E mg mg
Vitamin D 0IU 10000IU Cod liver oil
Vitamin D 0µg 250µg Cod liver oil
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg mg 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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg mg Pumpkin seed
Threonine 0.683mg mg Pumpkin seed
Isoleucine 0.956mg mg Pumpkin seed
Leucine 1.572mg mg Pumpkin seed
Lysine 1.386mg mg Pumpkin seed
Methionine 0.417mg mg Pumpkin seed
Phenylalanine 0.924mg mg Pumpkin seed
Valine 1.491mg mg Pumpkin seed
Histidine 0.515mg mg Pumpkin seed
Cholesterol 0mg 570mg Pumpkin seed
Trans Fat g g
Saturated Fat 3.67g 22.608g Pumpkin seed
Monounsaturated Fat 6.032g 46.711g Cod liver oil
Polyunsaturated fat 8.844g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Cod liver oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
1125
Cod liver oil
Mineral Summary Score
120
Pumpkin seed
0
Cod liver oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
0%
Cod liver oil
Carbohydrates
54%
Pumpkin seed
0%
Cod liver oil
Fats
90%
Pumpkin seed
462%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 570mg)
Which food is lower in Saturated Fat?
Pumpkin seed
Pumpkin seed is lower in Saturated Fat (difference - 18.938g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $2.8)
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?
Cod liver oil
Cod liver oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 0)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.