Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Shark raw

Pumpkin seeds vs. Shark raw — In-Depth Nutrition Comparison

Compare

How are pumpkin seeds and shark raw different?

  • Pumpkin seeds are richer in zinc, fiber, copper, magnesium, iron, potassium, and manganese, while shark raw is higher in vitamin B12 and vitamin B6.
  • Pumpkin seeds cover your daily need for zinc, 90% more than shark raw.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, shark, mixed species, raw types were used in this article.

Infographic

Pumpkin seeds vs Shark 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more MagnesiumMagnesium +434.7%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +474.4%
Contains more IronIron +294%
Contains more CopperCopper +1990.9%
Contains more ZincZinc +2295.3%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +3206.7%
Contains more PhosphorusPhosphorus +128.3%

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% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +200%
Contains more Vitamin AVitamin A +2233.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +927.3%
Contains more Vitamin B5Vitamin B5 +1141.1%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Shark raw DV% diff.
Zinc 10.3mg 0.43mg 90%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.033mg 73%
Selenium 36.5µg 66%
Vitamin B12 0µg 1.49µg 62%
Polyunsaturated fat 8.844g 1.195g 51%
Magnesium 262mg 49mg 51%
Iron 3.31mg 0.84mg 31%
Vitamin B6 0.037mg 0.4mg 28%
Fats 19.4g 4.51g 23%
Potassium 919mg 160mg 22%
Manganese 0.496mg 0.015mg 21%
Carbs 53.75g 0g 18%
Cholesterol 0mg 51mg 17%
Vitamin B3 0.286mg 2.938mg 17%
Phosphorus 92mg 210mg 17%
Calories 446kcal 130kcal 16%
Vitamin B5 0.056mg 0.695mg 13%
Saturated fat 3.67g 0.925g 12%
Choline 65mg 12%
Monounsaturated fat 6.032g 1.808g 11%
Vitamin A 3µg 70µg 7%
Vitamin E 1mg 7%
Protein 18.55g 20.98g 5%
Vitamin D 0µg 0.6µg 3%
Sodium 18mg 79mg 3%
Vitamin D 0IU 24IU 3%
Folate 9µg 3µg 2%
Calcium 55mg 34mg 2%
Vitamin B2 0.052mg 0.062mg 1%
Vitamin B1 0.034mg 0.042mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.235mg 0%
Threonine 0.683mg 0.92mg 0%
Isoleucine 0.956mg 0.967mg 0%
Leucine 1.572mg 1.705mg 0%
Lysine 1.386mg 1.926mg 0%
Methionine 0.417mg 0.621mg 0%
Phenylalanine 0.924mg 0.819mg 0%
Valine 1.491mg 1.081mg 0%
Histidine 0.515mg 0.618mg 0%
Omega-3 - EPA 0.316g N/A
Omega-3 - DHA 0.527g N/A
Omega-3 - DPA 0.109g 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
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more FatsFats +330.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +308.6%
Contains more ProteinProtein +13.1%
Contains more WaterWater +1535.1%

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +233.6%
Contains more Poly. FatPolyunsaturated fat +640.1%
Contains less Sat. FatSaturated fat -74.8%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.