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Pumpkin seed vs. Roe — In-Depth Nutrition Comparison

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Significant differences between Pumpkin seed and Roe

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Iron, however, Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, and Vitamin B5.
  • Roe covers your daily Vitamin B12 needs 481% more than Pumpkin seed.

Specific food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish, roe, mixed species, cooked, dry heat.

Infographic

Pumpkin seed vs Roe 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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +907.7%
Contains more CalciumCalcium +96.4%
Contains more PotassiumPotassium +224.7%
Contains more IronIron +329.9%
Contains more CopperCopper +439.1%
Contains more ZincZinc +704.7%
Contains less SodiumSodium -84.6%
Contains more ManganeseManganese +3715.4%
Contains more PhosphorusPhosphorus +459.8%

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%
Roe
Roe
9
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 55% 18% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin CVitamin C +5366.7%
Contains more Vitamin AVitamin A +388.7%
Contains more Vitamin B1Vitamin B1 +714.7%
Contains more Vitamin B2Vitamin B2 +1725%
Contains more Vitamin B3Vitamin B3 +666.4%
Contains more Vitamin B5Vitamin B5 +1960.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +922.2%
~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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +135.7%
Contains more CarbsCarbs +2699.5%
Contains more OtherOther +46.2%
Contains more ProteinProtein +54.3%
Contains more WaterWater +1202.9%

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
Roe
Roe
1
25% 29% 46%
Saturated Fat: Sat. Fat 1.866 g
Monounsaturated Fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated Fat +183.3%
Contains more Poly. FatPolyunsaturated fat +159.8%
Contains less Sat. FatSaturated Fat -49.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Roe Opinion
Calories 446kcal 204kcal Pumpkin seed
Protein 18.55g 28.62g Roe
Fats 19.4g 8.23g Pumpkin seed
Vitamin C 0.3mg 16.4mg Roe
Net carbs 35.35g 1.92g Pumpkin seed
Carbs 53.75g 1.92g Pumpkin seed
Cholesterol 0mg 479mg Pumpkin seed
Magnesium 262mg 26mg Pumpkin seed
Calcium 55mg 28mg Pumpkin seed
Potassium 919mg 283mg Pumpkin seed
Iron 3.31mg 0.77mg Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Copper 0.69mg 0.128mg Pumpkin seed
Zinc 10.3mg 1.28mg Pumpkin seed
Phosphorus 92mg 515mg Roe
Sodium 18mg 117mg Pumpkin seed
Vitamin A 62IU 303IU Roe
Vitamin A RAE 3µg 91µg Roe
Manganese 0.496mg 0.013mg Pumpkin seed
Selenium 51.7µg Roe
Vitamin B1 0.034mg 0.277mg Roe
Vitamin B2 0.052mg 0.949mg Roe
Vitamin B3 0.286mg 2.192mg Roe
Vitamin B5 0.056mg 1.154mg Roe
Vitamin B6 0.037mg 0.185mg Roe
Vitamin B12 0µg 11.54µg Roe
Folate 9µg 92µg Roe
Saturated Fat 3.67g 1.866g Roe
Monounsaturated Fat 6.032g 2.129g Pumpkin seed
Polyunsaturated fat 8.844g 3.404g Pumpkin seed
Tryptophan 0.326mg 0.375mg Roe
Threonine 0.683mg 1.305mg Roe
Isoleucine 0.956mg 1.465mg Roe
Leucine 1.572mg 2.509mg Roe
Lysine 1.386mg 2.179mg Roe
Methionine 0.417mg 0.71mg Roe
Phenylalanine 0.924mg 1.401mg Roe
Valine 1.491mg 1.676mg Roe
Histidine 0.515mg 0.778mg Roe
Omega-3 - EPA 1.26g Roe
Omega-3 - DHA 1.747g Roe
Omega-3 - DPA 0.105g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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 seed
156%
Roe
Minerals Daily Need Coverage Score
103%
Pumpkin seed
68%
Roe

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.804g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 99mg)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $97.8)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.