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  6. Pumpkin seeds vs. Oysters

Pumpkin seeds vs. Oysters — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and oysters

  • Pumpkin seeds have more fiber, magnesium, and potassium; however, oysters has more vitamin B12, zinc, copper, iron, and phosphorus.
  • Oysters's daily need coverage for vitamin B12 is 729% more.
  • Oysters is lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Pumpkin seeds vs Oysters 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more MagnesiumMagnesium +648.6%
Contains more PotassiumPotassium +561.2%
Contains less SodiumSodium -89.2%
Contains more CalciumCalcium +110.9%
Contains more IronIron +178.2%
Contains more CopperCopper +727.1%
Contains more ZincZinc +663.1%
Contains more PhosphorusPhosphorus +110.9%
Contains more ManganeseManganese +19.2%

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%
Oysters
Oysters
10
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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +546.9%
Contains more Vitamin B5Vitamin B5 +698.2%
Contains more Vitamin B6Vitamin B6 +64.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +55.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.036mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Oysters DV% diff.
Vitamin B12 0µg 17.5µg 729%
Zinc 10.3mg 78.6mg 621%
Copper 0.69mg 5.707mg 557%
Fiber 18.4g 0g 74%
Iron 3.31mg 9.21mg 74%
Selenium 39.5µg 72%
Magnesium 262mg 35mg 54%
Polyunsaturated fat 8.844g 1.056g 52%
Cholesterol 0mg 79mg 26%
Fats 19.4g 3.42g 25%
Choline 130mg 24%
Potassium 919mg 139mg 23%
Calories 446kcal 102kcal 17%
Carbs 53.75g 5.45g 16%
Phosphorus 92mg 194mg 15%
Protein 18.55g 11.42g 14%
Monounsaturated fat 6.032g 0.506g 14%
Saturated fat 3.67g 0.948g 12%
Vitamin E 1.7mg 11%
Vitamin B2 0.052mg 0.18mg 10%
Vitamin B3 0.286mg 1.85mg 10%
Vitamin B5 0.056mg 0.447mg 8%
Calcium 55mg 116mg 6%
Sodium 18mg 166mg 6%
Manganese 0.496mg 0.591mg 4%
Vitamin A 3µg 26µg 3%
Vitamin K 2µg 2%
Vitamin B6 0.037mg 0.061mg 2%
Folate 9µg 14µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 5.45g N/A
Vitamin D 0IU 2IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Vitamin B1 0.034mg 0.036mg 0%
Trans fat 0.068g N/A
Tryptophan 0.326mg 0.138mg 0%
Threonine 0.683mg 0.046mg 0%
Isoleucine 0.956mg 0.459mg 0%
Leucine 1.572mg 0.716mg 0%
Lysine 1.386mg 0.762mg 0%
Methionine 0.417mg 0.257mg 0%
Phenylalanine 0.924mg 0.413mg 0%
Valine 1.491mg 0.523mg 0%
Histidine 0.515mg 0.22mg 0%
Omega-3 - EPA 0.353g N/A
Omega-3 - DHA 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g 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
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more ProteinProtein +62.4%
Contains more FatsFats +467.3%
Contains more CarbsCarbs +886.2%
Contains more OtherOther +150%
Contains more WaterWater +1637.6%

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
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains more Mono. FatMonounsaturated fat +1092.1%
Contains more Poly. FatPolyunsaturated fat +737.5%
Contains less Sat. FatSaturated fat -74.2%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.