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Pumpkin seeds vs. Oyster breaded and fried — In-Depth Nutrition Comparison

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Differences between Pumpkin seeds and Oyster breaded and fried

  • Pumpkin seeds have more Magnesium, and Potassium, while Oyster breaded and fried have more Zinc, Vitamin B12, Copper, Iron, Vitamin B2, and Vitamin B1.
  • Oyster breaded and fried's daily need coverage for Zinc is 698% higher.
  • Oyster breaded and fried contains 5 times less Magnesium than Pumpkin seeds. Pumpkin seeds contain 262mg of Magnesium, while Oyster breaded and fried contains 58mg.
  • The amount of Sodium in Pumpkin seeds are lower.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Mollusks, oyster, eastern, cooked, breaded and fried.

Infographic

Pumpkin seeds vs Oyster breaded and fried 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 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Contains more MagnesiumMagnesium +351.7%
Contains more PotassiumPotassium +276.6%
Contains less SodiumSodium -95.7%
Contains more CalciumCalcium +12.7%
Contains more IronIron +110%
Contains more CopperCopper +522.3%
Contains more ZincZinc +745.9%
Contains more PhosphorusPhosphorus +72.8%
~equal in Manganese ~0.49mg

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% 3.7% 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 13% 18% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin AVitamin A +387.1%
Contains more Vitamin B1Vitamin B1 +341.2%
Contains more Vitamin B2Vitamin B2 +288.5%
Contains more Vitamin B3Vitamin B3 +476.9%
Contains more Vitamin B5Vitamin B5 +382.1%
Contains more Vitamin B6Vitamin B6 +73%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +244.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more ProteinProtein +111.5%
Contains more FatsFats +54.2%
Contains more CarbsCarbs +362.6%
Contains more OtherOther +64.5%
Contains more WaterWater +1338.2%

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
29% 42% 30%
Saturated Fat: Sat. Fat 3.197 g
Monounsaturated Fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Contains more Mono. FatMonounsaturated Fat +28.3%
Contains more Poly. FatPolyunsaturated fat +166.9%
Contains less Sat. FatSaturated Fat -12.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Oyster breaded and fried
Lower in Cholesterol ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Oyster breaded and fried Opinion
Calories 446kcal 199kcal Pumpkin seeds
Protein 18.55g 8.77g Pumpkin seeds
Fats 19.4g 12.58g Pumpkin seeds
Vitamin C 0.3mg 3.8mg Oyster breaded and fried
Net carbs 35.35g 11.62g Pumpkin seeds
Carbs 53.75g 11.62g Pumpkin seeds
Cholesterol 0mg 71mg Pumpkin seeds
Magnesium 262mg 58mg Pumpkin seeds
Calcium 55mg 62mg Oyster breaded and fried
Potassium 919mg 244mg Pumpkin seeds
Iron 3.31mg 6.95mg Oyster breaded and fried
Fiber 18.4g Pumpkin seeds
Copper 0.69mg 4.294mg Oyster breaded and fried
Zinc 10.3mg 87.13mg Oyster breaded and fried
Phosphorus 92mg 159mg Oyster breaded and fried
Sodium 18mg 417mg Pumpkin seeds
Vitamin A 62IU 302IU Oyster breaded and fried
Vitamin A 3µg 90µg Oyster breaded and fried
Manganese 0.496mg 0.49mg Pumpkin seeds
Selenium 66.5µg Oyster breaded and fried
Vitamin B1 0.034mg 0.15mg Oyster breaded and fried
Vitamin B2 0.052mg 0.202mg Oyster breaded and fried
Vitamin B3 0.286mg 1.65mg Oyster breaded and fried
Vitamin B5 0.056mg 0.27mg Oyster breaded and fried
Vitamin B6 0.037mg 0.064mg Oyster breaded and fried
Vitamin B12 0µg 15.63µg Oyster breaded and fried
Folate 9µg 31µg Oyster breaded and fried
Saturated Fat 3.67g 3.197g Oyster breaded and fried
Monounsaturated Fat 6.032g 4.702g Pumpkin seeds
Polyunsaturated fat 8.844g 3.313g Pumpkin seeds
Tryptophan 0.326mg 0.105mg Pumpkin seeds
Threonine 0.683mg 0.365mg Pumpkin seeds
Isoleucine 0.956mg 0.396mg Pumpkin seeds
Leucine 1.572mg 0.638mg Pumpkin seeds
Lysine 1.386mg 0.582mg Pumpkin seeds
Methionine 0.417mg 0.199mg Pumpkin seeds
Phenylalanine 0.924mg 0.352mg Pumpkin seeds
Valine 1.491mg 0.409mg Pumpkin seeds
Histidine 0.515mg 0.175mg Pumpkin seeds
Omega-3 - EPA 0.202g Oyster breaded and fried
Omega-3 - DHA 0.218g Oyster breaded and fried
Omega-3 - DPA 0.048g Oyster breaded and fried

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Oyster breaded and fried
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pumpkin seeds
166%
Oyster breaded and fried
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
470%
Oyster breaded and fried

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 71mg)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 399mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $0.8)
Which food is lower in Saturated Fat?
Oyster breaded and fried
Oyster breaded and fried is lower in Saturated Fat (difference - 0.473g)
Which food is lower in glycemic index?
Oyster breaded and fried
Oyster breaded and fried is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Oyster breaded and fried
Oyster breaded and fried is relatively richer in minerals
Which food is richer in vitamins?
Oyster breaded and fried
Oyster breaded and fried is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.