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  6. Pumpkin seeds vs. Shrimp

Pumpkin seeds vs. Shrimp — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and shrimp

  • Pumpkin seeds have more zinc, magnesium, iron, copper, manganese, potassium, and monounsaturated fat; however, shrimp has more phosphorus.
  • Daily need coverage for zinc for pumpkin seeds is 79% higher.
  • Shrimp has 126 times less monounsaturated fat than pumpkin seeds. Pumpkin seeds have 6.032g of monounsaturated fat, while shrimp has 0.048g.
  • Shrimp is lower in saturated fat.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Crustaceans, shrimp, cooked (not previously frozen).

Infographic

Pumpkin seeds vs Shrimp 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%
Shrimp
Shrimp
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
Contains more MagnesiumMagnesium +571.8%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +549%
Contains more CopperCopper +82.1%
Contains more ZincZinc +528%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +1403%
Contains more CalciumCalcium +27.3%
Contains more PhosphorusPhosphorus +157.6%
~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%
Shrimp
Shrimp
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Shrimp DV% diff.
Zinc 10.3mg 1.64mg 79%
Fiber 18.4g 74%
Cholesterol 0mg 189mg 63%
Polyunsaturated fat 8.844g 0.079g 58%
Magnesium 262mg 39mg 53%
Iron 3.31mg 0.51mg 35%
Copper 0.69mg 0.379mg 35%
Fats 19.4g 0.28g 29%
Phosphorus 92mg 237mg 21%
Manganese 0.496mg 0.033mg 20%
Potassium 919mg 259mg 19%
Carbs 53.75g 0.2g 18%
Calories 446kcal 99kcal 17%
Saturated fat 3.67g 0.056g 16%
Monounsaturated fat 6.032g 0.048g 15%
Protein 18.55g 23.98g 11%
Vitamin B2 0.052mg 4%
Sodium 18mg 111mg 4%
Vitamin B6 0.037mg 3%
Vitamin B1 0.034mg 3%
Vitamin B3 0.286mg 2%
Folate 9µg 2%
Calcium 55mg 70mg 2%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0%
Net carbs 35.35g 0.2g N/A
Vitamin A 3µg 0%
Trans fat 0.002g 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 0.015g N/A
Omega-3 - DHA 0.015g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g 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
Shrimp
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 g
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +26775%
Contains more OtherOther +214%
Contains more ProteinProtein +29.3%
Contains more WaterWater +1551.8%

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
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains more Mono. FatMonounsaturated fat +12466.7%
Contains more Poly. FatPolyunsaturated fat +11094.9%
Contains less Sat. FatSaturated fat -98.5%

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.