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  6. Pumpkin seeds vs. Gefilte fish

Pumpkin seeds vs. Gefilte fish — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and gefilte fish

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, potassium, manganese, and iron, while gefilte fish has more vitamin B12.
  • Pumpkin seeds cover your daily need for zinc, 86% more than gefilte fish.
  • The amount of saturated fat in gefilte fish is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, gefiltefish, commercial, sweet recipe.

Infographic

Pumpkin seeds vs Gefilte fish infographic
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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 6.4% 6.9% 8% 93% 65% 22% 31% 68% 9.5% 57%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +139.1%
Contains more PotassiumPotassium +909.9%
Contains more IronIron +33.5%
Contains more CopperCopper +253.8%
Contains more ZincZinc +1156.1%
Contains more PhosphorusPhosphorus +26%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +579.5%

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 2.7% 9% 0% 0% 16% 14% 19% 12% 18% 105% 0% 2.3% 0%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +166.7%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +91.2%
Contains more Vitamin B2Vitamin B2 +13.5%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B6Vitamin B6 +116.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Gefilte fish DV% diff.
Zinc 10.3mg 0.82mg 86%
Fiber 18.4g 0g 74%
Magnesium 262mg 9mg 60%
Polyunsaturated fat 8.844g 0.285g 57%
Copper 0.69mg 0.195mg 55%
Vitamin B12 0µg 0.84µg 35%
Fats 19.4g 1.73g 27%
Potassium 919mg 91mg 24%
Sodium 18mg 524mg 22%
Protein 18.55g 9.07g 19%
Selenium 10.5µg 19%
Manganese 0.496mg 0.073mg 18%
Calories 446kcal 84kcal 18%
Saturated fat 3.67g 0.412g 15%
Carbs 53.75g 7.41g 15%
Monounsaturated fat 6.032g 0.824g 13%
Iron 3.31mg 2.48mg 10%
Cholesterol 0mg 30mg 10%
Vitamin B3 0.286mg 1mg 4%
Phosphorus 92mg 73mg 3%
Vitamin A 3µg 27µg 3%
Calcium 55mg 23mg 3%
Vitamin B1 0.034mg 0.065mg 3%
Vitamin B5 0.056mg 0.2mg 3%
Vitamin B6 0.037mg 0.08mg 3%
Folate 9µg 3µg 2%
Vitamin B2 0.052mg 0.059mg 1%
Vitamin C 0.3mg 0.8mg 1%
Net carbs 35.35g 7.41g N/A
Tryptophan 0.326mg 0.086mg 0%
Threonine 0.683mg 0.488mg 0%
Isoleucine 0.956mg 0.486mg 0%
Leucine 1.572mg 0.81mg 0%
Lysine 1.386mg 0.842mg 0%
Methionine 0.417mg 0.255mg 0%
Phenylalanine 0.924mg 0.493mg 0%
Valine 1.491mg 0.548mg 0%
Histidine 0.515mg 0.261mg 0%
Omega-3 - EPA 0.075g N/A
Omega-3 - DHA 0.045g N/A
Omega-3 - DPA 0.027g 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
9% 2% 7% 80%
Protein: 9.07 g
Fats: 1.73 g
Carbs: 7.41 g
Water: 80.35 g
Other: 1.44 g
Contains more ProteinProtein +104.5%
Contains more FatsFats +1021.4%
Contains more CarbsCarbs +625.4%
Contains more OtherOther +163.9%
Contains more WaterWater +1685.6%

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
27% 54% 19%
Saturated fat: Sat. Fat 0.412 g
Monounsaturated fat: Mono. Fat 0.824 g
Polyunsaturated fat: Poly. Fat 0.285 g
Contains more Mono. FatMonounsaturated fat +632%
Contains more Poly. FatPolyunsaturated fat +3003.2%
Contains less Sat. FatSaturated fat -88.8%

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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. Gefilte fish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171961/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.