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  6. Pumpkin seeds vs. Fish sandwich

Pumpkin seeds vs. Fish sandwich — In-Depth Nutrition Comparison

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How are pumpkin seeds and fish sandwiches different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, and potassium, while fish sandwiches are higher in vitamin B12 and vitamin B1.
  • Pumpkin seeds cover your daily need for zinc, 89% more than fish sandwiches.
  • Pumpkin seeds contain 18 times more fiber than fish sandwiches. Pumpkin seeds contain 18.4g of fiber, while fish sandwiches contain 1g.
  • Pumpkin seeds are lower in sodium.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fast foods, fish sandwich, with tartar sauce types were used in this article.

Infographic

Pumpkin seeds vs Fish sandwich 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +346.1%
Contains more IronIron +120.7%
Contains more CopperCopper +820%
Contains more ZincZinc +2002%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +87.9%
Contains more PhosphorusPhosphorus +26.1%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +517.6%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +651.7%
Contains more Vitamin B5Vitamin B5 +560.7%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +411.1%

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +80.3%
Contains more FatsFats +55.8%
Contains more CarbsCarbs +101.4%
Contains more OtherOther +78.4%
Contains more WaterWater +976.4%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +132.4%
Contains more Poly. FatPolyunsaturated fat +41.3%
Contains less Sat. FatSaturated fat -46.9%

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 Fish sandwich
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Fish sandwich DV% diff.
Zinc 10.3mg 0.49mg 89%
Fiber 18.4g 1g 70%
Copper 0.69mg 0.075mg 68%
Magnesium 262mg 25mg 56%
Selenium 18µg 33%
Vitamin B12 0µg 0.68µg 28%
Sodium 18mg 602mg 25%
Iron 3.31mg 1.5mg 23%
Potassium 919mg 206mg 21%
Polyunsaturated fat 8.844g 6.257g 17%
Protein 18.55g 10.29g 17%
Vitamin B1 0.034mg 0.21mg 15%
Vitamin B3 0.286mg 2.15mg 12%
Cholesterol 0mg 35mg 12%
Vitamin K 13.6µg 11%
Fats 19.4g 12.45g 11%
Manganese 0.496mg 0.264mg 10%
Folate 9µg 46µg 9%
Carbs 53.75g 26.69g 9%
Monounsaturated fat 6.032g 2.595g 9%
Calories 446kcal 257kcal 9%
Saturated fat 3.67g 1.949g 8%
Vitamin B2 0.052mg 0.14mg 7%
Vitamin B5 0.056mg 0.37mg 6%
Choline 28.9mg 5%
Vitamin E 0.55mg 4%
Vitamin B6 0.037mg 0.07mg 3%
Phosphorus 92mg 116mg 3%
Fructose 1.47g 2%
Calcium 55mg 37mg 2%
Vitamin C 0.3mg 1.8mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 9IU 1%
Net carbs 35.35g 25.69g N/A
Sugar 3.53g N/A
Vitamin A 3µg 6µg 0%
Trans fat 0.08g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Fish sandwich
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 seeds
27%
Fish sandwich
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
40%
Fish sandwich

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 584mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 1.721g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.