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  6. Pumpkin seeds vs. Shark fin soup

Pumpkin seeds vs. Shark fin soup — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and shark fin soup

  • The amount of zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus in pumpkin seeds is higher than in shark fin soup.
  • Pumpkin seeds cover your daily need for zinc, 86% more than shark fin soup.
  • The amount of saturated fat in shark fin soup is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soup, shark fin, restaurant-prepared.

Infographic

Pumpkin seeds vs Shark fin soup 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 5% 3% 4.7% 35% 36% 22% 9% 65% 3.1% 0%
Contains more MagnesiumMagnesium +3642.9%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +1634%
Contains more IronIron +252.1%
Contains more CopperCopper +538.9%
Contains more ZincZinc +1156.1%
Contains more PhosphorusPhosphorus +338.1%
Contains less SodiumSodium -96.4%
Contains more ManganeseManganese +1966.7%
~equal in Selenium ~µg

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 0.33% 0% 0% 0% 6.8% 9% 9.2% 7.8% 6% 24% 0% 6.8% 0%
Contains more Vitamin CVitamin C +200%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +42.3%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +132.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Shark fin soup DV% diff.
Zinc 10.3mg 0.82mg 86%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.108mg 65%
Magnesium 262mg 7mg 61%
Polyunsaturated fat 8.844g 0.341g 57%
Protein 18.55g 3.2g 31%
Iron 3.31mg 0.94mg 30%
Fats 19.4g 2g 27%
Potassium 919mg 53mg 25%
Manganese 0.496mg 0.024mg 21%
Sodium 18mg 501mg 21%
Calories 446kcal 46kcal 20%
Carbs 53.75g 3.8g 17%
Saturated fat 3.67g 0.501g 14%
Monounsaturated fat 6.032g 0.583g 14%
Phosphorus 92mg 21mg 10%
Vitamin B12 0µg 0.19µg 8%
Calcium 55mg 10mg 5%
Vitamin B6 0.037mg 0.026mg 1%
Vitamin B5 0.056mg 0.13mg 1%
Vitamin B3 0.286mg 0.493mg 1%
Vitamin B2 0.052mg 0.039mg 1%
Vitamin B1 0.034mg 0.027mg 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0.3mg 0.1mg 0%
Net carbs 35.35g 3.8g N/A
Vitamin A 3µg 0µg 0%
Folate 9µg 9µg 0%
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 0.086g N/A
Omega-3 - DHA 0.121g N/A
Omega-3 - DPA 0.042g 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
3% 2% 4% 90%
Protein: 3.2 g
Fats: 2 g
Carbs: 3.8 g
Water: 90.13 g
Other: 0.87 g
Contains more ProteinProtein +479.7%
Contains more FatsFats +870%
Contains more CarbsCarbs +1314.5%
Contains more OtherOther +336.8%
Contains more WaterWater +1902.9%

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
35% 41% 24%
Saturated fat: Sat. Fat 0.501 g
Monounsaturated fat: Mono. Fat 0.583 g
Polyunsaturated fat: Poly. Fat 0.341 g
Contains more Mono. FatMonounsaturated fat +934.6%
Contains more Poly. FatPolyunsaturated fat +2493.5%
Contains less Sat. FatSaturated fat -86.3%

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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. Shark fin soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174532/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.