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  6. Pumpkin seeds vs. Skipjack tuna

Pumpkin seeds vs. Skipjack tuna — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and skipjack tuna

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and manganese, while skipjack tuna has more vitamin B3, vitamin B12, vitamin B6, and phosphorus.
  • Skipjack tuna covers your daily need for vitamin B3, 115% more than pumpkin seeds.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, tuna, skipjack, fresh, cooked, dry heat.

Infographic

Pumpkin seeds vs Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +495.5%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +106.9%
Contains more CopperCopper +527.3%
Contains more ZincZinc +881%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +2510.5%
Contains more PhosphorusPhosphorus +209.8%

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% 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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +6458%
Contains more Vitamin B5Vitamin B5 +766.1%
Contains more Vitamin B6Vitamin B6 +2551.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +11.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Skipjack tuna DV% diff.
Vitamin B3 0.286mg 18.756mg 115%
Vitamin B12 0µg 2.19µg 91%
Selenium 46.8µg 85%
Zinc 10.3mg 1.05mg 84%
Fiber 18.4g 0g 74%
Vitamin B6 0.037mg 0.981mg 73%
Copper 0.69mg 0.11mg 64%
Polyunsaturated fat 8.844g 0.403g 56%
Magnesium 262mg 44mg 52%
Phosphorus 92mg 285mg 28%
Fats 19.4g 1.29g 28%
Iron 3.31mg 1.6mg 21%
Manganese 0.496mg 0.019mg 21%
Cholesterol 0mg 60mg 20%
Protein 18.55g 28.21g 19%
Carbs 53.75g 0g 18%
Calories 446kcal 132kcal 16%
Saturated fat 3.67g 0.42g 15%
Monounsaturated fat 6.032g 0.243g 14%
Potassium 919mg 522mg 12%
Vitamin B5 0.056mg 0.485mg 9%
Vitamin B2 0.052mg 0.122mg 5%
Vitamin A 3µg 18µg 2%
Calcium 55mg 37mg 2%
Sodium 18mg 47mg 1%
Vitamin C 0.3mg 1mg 1%
Net carbs 35.35g 0g N/A
Vitamin B1 0.034mg 0.038mg 0%
Folate 9µg 10µg 0%
Tryptophan 0.326mg 0.316mg 0%
Threonine 0.683mg 1.237mg 0%
Isoleucine 0.956mg 1.3mg 0%
Leucine 1.572mg 2.293mg 0%
Lysine 1.386mg 2.59mg 0%
Methionine 0.417mg 0.835mg 0%
Phenylalanine 0.924mg 1.101mg 0%
Valine 1.491mg 1.453mg 0%
Histidine 0.515mg 0.83mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +1403.9%
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +52.1%
Contains more WaterWater +1284%
Contains more OtherOther +116.3%

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
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains more Mono. FatMonounsaturated fat +2382.3%
Contains more Poly. FatPolyunsaturated fat +2094.5%
Contains less Sat. FatSaturated fat -88.6%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.