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. Smoked salmon

Pumpkin seeds vs. Smoked salmon — In-Depth Nutrition Comparison

Compare

Significant differences between pumpkin seeds and smoked salmon

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, iron, and potassium; however, smoked salmon is richer in vitamin B12, vitamin D, and vitamin B3.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than pumpkin seeds.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, salmon, chinook, smoked.

Infographic

Pumpkin seeds vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +425.1%
Contains more IronIron +289.4%
Contains more CopperCopper +200%
Contains more ZincZinc +3222.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +2817.6%
Contains more PhosphorusPhosphorus +78.3%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +1550.3%
Contains more Vitamin B5Vitamin B5 +1453.6%
Contains more Vitamin B6Vitamin B6 +651.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Zinc 10.3mg 0.31mg 91%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Fiber 18.4g 0g 74%
Selenium 32.4µg 59%
Magnesium 262mg 18mg 58%
Polyunsaturated fat 8.844g 0.995g 52%
Copper 0.69mg 0.23mg 51%
Iron 3.31mg 0.85mg 31%
Sodium 18mg 672mg 28%
Vitamin B3 0.286mg 4.72mg 28%
Fats 19.4g 4.32g 23%
Potassium 919mg 175mg 22%
Manganese 0.496mg 0.017mg 21%
Vitamin B6 0.037mg 0.278mg 19%
Carbs 53.75g 0g 18%
Vitamin B5 0.056mg 0.87mg 16%
Choline 89mg 16%
Calories 446kcal 117kcal 16%
Saturated fat 3.67g 0.929g 12%
Phosphorus 92mg 164mg 10%
Monounsaturated fat 6.032g 2.023g 10%
Vitamin E 1.35mg 9%
Cholesterol 0mg 23mg 8%
Vitamin B2 0.052mg 0.101mg 4%
Calcium 55mg 11mg 4%
Vitamin A 3µg 26µg 3%
Folate 9µg 2µg 2%
Protein 18.55g 18.28g 1%
Vitamin B1 0.034mg 0.023mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.205mg 0%
Threonine 0.683mg 0.801mg 0%
Isoleucine 0.956mg 0.842mg 0%
Leucine 1.572mg 1.486mg 0%
Lysine 1.386mg 1.679mg 0%
Methionine 0.417mg 0.541mg 0%
Phenylalanine 0.924mg 0.714mg 0%
Valine 1.491mg 0.942mg 0%
Histidine 0.515mg 0.538mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more FatsFats +349.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +1500%
Contains more OtherOther +42.1%
~equal in Protein ~18.28g

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +198.2%
Contains more Poly. FatPolyunsaturated fat +788.8%
Contains less Sat. FatSaturated fat -74.7%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Smoked salmon
Smoked salmon vs Salmon raw
Salmon raw
Smoked salmon
Smoked salmon vs Caviar
Caviar
Smoked salmon
Smoked salmon vs Sardines
Sardines

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.