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  6. Pumpkin seeds vs. Pacific saury raw

Pumpkin seeds vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and pacific saury raw

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and potassium; however, pacific saury raw is higher in vitamin B12, phosphorus, and vitamin D.
  • Pumpkin seeds cover your daily zinc needs 88% more than pacific saury raw.
  • Pacific saury raw has less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, pike, northern, raw.

Infographic

Pumpkin seeds vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +745.2%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +501.8%
Contains more CopperCopper +1252.9%
Contains more ZincZinc +1437.3%
Contains less SodiumSodium -53.8%
Contains more ManganeseManganese +106.7%
Contains more PhosphorusPhosphorus +139.1%
~equal in Calcium ~57mg

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +1166.7%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +70.6%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +704.2%
Contains more Vitamin B5Vitamin B5 +1239.3%
Contains more Vitamin B6Vitamin B6 +216.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +66.7%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Pacific saury raw DV% diff.
Zinc 10.3mg 0.67mg 88%
Vitamin B12 0µg 2µg 83%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.051mg 71%
Polyunsaturated fat 8.844g 0.202g 58%
Magnesium 262mg 31mg 55%
Iron 3.31mg 0.55mg 35%
Fats 19.4g 0.69g 29%
Selenium 12.6µg 23%
Potassium 919mg 259mg 19%
Phosphorus 92mg 220mg 18%
Calories 446kcal 88kcal 18%
Carbs 53.75g 0g 18%
Saturated fat 3.67g 0.118g 16%
Monounsaturated fat 6.032g 0.157g 15%
Vitamin B5 0.056mg 0.75mg 14%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin B3 0.286mg 2.3mg 13%
Vitamin D 0IU 99IU 12%
Choline 65mg 12%
Manganese 0.496mg 0.24mg 11%
Vitamin B6 0.037mg 0.117mg 6%
Vitamin C 0.3mg 3.8mg 4%
Vitamin A 3µg 21µg 2%
Vitamin B1 0.034mg 0.058mg 2%
Folate 9µg 15µg 2%
Vitamin B2 0.052mg 0.063mg 1%
Protein 18.55g 19.26g 1%
Vitamin E 0.2mg 1%
Sodium 18mg 39mg 1%
Net carbs 35.35g 0g N/A
Calcium 55mg 57mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.216mg 0%
Threonine 0.683mg 0.844mg 0%
Isoleucine 0.956mg 0.887mg 0%
Leucine 1.572mg 1.565mg 0%
Lysine 1.386mg 1.768mg 0%
Methionine 0.417mg 0.57mg 0%
Phenylalanine 0.924mg 0.752mg 0%
Valine 1.491mg 0.992mg 0%
Histidine 0.515mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +2711.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +236.3%
Contains more WaterWater +1653.8%
~equal in Protein ~19.26g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +3742%
Contains more Poly. FatPolyunsaturated fat +4278.2%
Contains less Sat. FatSaturated fat -96.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.