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  6. Pumpkin seeds vs. Halibut raw

Pumpkin seeds vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and halibut raw

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, manganese, and potassium, while halibut raw has more vitamin D, vitamin B12, and vitamin B6.
  • Halibut raw's daily need coverage for vitamin D is 183% higher.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, halibut, Greenland, raw.

Infographic

Pumpkin seeds vs Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +907.7%
Contains more CalciumCalcium +1733.3%
Contains more PotassiumPotassium +242.9%
Contains more IronIron +401.5%
Contains more CopperCopper +2200%
Contains more ZincZinc +2475%
Contains less SodiumSodium -77.5%
Contains more ManganeseManganese +4033.3%
Contains more PhosphorusPhosphorus +78.3%

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 0% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +800%
Contains more Vitamin AVitamin A +366.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +53.8%
Contains more Vitamin B3Vitamin B3 +424.5%
Contains more Vitamin B5Vitamin B5 +346.4%
Contains more Vitamin B6Vitamin B6 +1035.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Halibut raw DV% diff.
Vitamin D 0µg 27.4µg 137%
Vitamin D 0IU 1097IU 137%
Zinc 10.3mg 0.4mg 90%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.03mg 73%
Selenium 36.5µg 66%
Magnesium 262mg 26mg 56%
Polyunsaturated fat 8.844g 1.367g 50%
Vitamin B12 0µg 1µg 42%
Iron 3.31mg 0.66mg 33%
Vitamin B6 0.037mg 0.42mg 29%
Manganese 0.496mg 0.012mg 21%
Potassium 919mg 268mg 19%
Carbs 53.75g 0g 18%
Cholesterol 0mg 46mg 15%
Calories 446kcal 186kcal 13%
Choline 61.8mg 11%
Phosphorus 92mg 164mg 10%
Fats 19.4g 13.84g 9%
Protein 18.55g 14.37g 8%
Vitamin B3 0.286mg 1.5mg 8%
Saturated fat 3.67g 2.419g 6%
Monounsaturated fat 6.032g 8.378g 6%
Calcium 55mg 3mg 5%
Vitamin E 0.73mg 5%
Vitamin B5 0.056mg 0.25mg 4%
Sodium 18mg 80mg 3%
Folate 9µg 1µg 2%
Vitamin B2 0.052mg 0.08mg 2%
Vitamin B1 0.034mg 0.06mg 2%
Vitamin A 3µg 14µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.161mg 0%
Threonine 0.683mg 0.63mg 0%
Isoleucine 0.956mg 0.662mg 0%
Leucine 1.572mg 1.168mg 0%
Lysine 1.386mg 1.32mg 0%
Methionine 0.417mg 0.425mg 0%
Phenylalanine 0.924mg 0.561mg 0%
Valine 1.491mg 0.74mg 0%
Histidine 0.515mg 0.423mg 0%
Omega-3 - EPA 0.526g N/A
Omega-3 - DHA 0.393g N/A
Omega-3 - DPA 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +29.1%
Contains more FatsFats +40.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +150%
Contains more WaterWater +1461.6%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains more Poly. FatPolyunsaturated fat +547%
Contains less Sat. FatSaturated fat -34.1%
Contains more Mono. FatMonounsaturated fat +38.9%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.