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  6. Pumpkin seeds vs. Sockeye salmon

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

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How are pumpkin seeds and sockeye salmon different?

  • Pumpkin seeds are higher in zinc, fiber, copper, magnesium, and iron; however, sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, salmon, sockeye, cooked, dry heat are the varieties used in this article.

Infographic

Pumpkin seeds vs Sockeye salmon infographic
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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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +627.8%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +110.8%
Contains more IronIron +536.5%
Contains more CopperCopper +807.9%
Contains more ZincZinc +1772.7%
Contains less SodiumSodium -80.4%
Contains more ManganeseManganese +3715.4%
Contains more PhosphorusPhosphorus +231.5%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +1833.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +361.8%
Contains more Vitamin B2Vitamin B2 +373.1%
Contains more Vitamin B3Vitamin B3 +3439.5%
Contains more Vitamin B5Vitamin B5 +2175%
Contains more Vitamin B6Vitamin B6 +2135.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Zinc 10.3mg 0.55mg 89%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.076mg 68%
Selenium 35.5µg 65%
Vitamin B3 0.286mg 10.123mg 61%
Vitamin B6 0.037mg 0.827mg 61%
Magnesium 262mg 36mg 54%
Polyunsaturated fat 8.844g 1.327g 50%
Iron 3.31mg 0.52mg 35%
Phosphorus 92mg 305mg 30%
Vitamin B5 0.056mg 1.274mg 24%
Fats 19.4g 5.57g 21%
Manganese 0.496mg 0.013mg 21%
Cholesterol 0mg 61mg 20%
Choline 112.6mg 20%
Carbs 53.75g 0g 18%
Protein 18.55g 26.48g 16%
Vitamin B2 0.052mg 0.246mg 15%
Calories 446kcal 156kcal 15%
Potassium 919mg 436mg 14%
Saturated fat 3.67g 0.969g 12%
Vitamin B1 0.034mg 0.157mg 10%
Monounsaturated fat 6.032g 1.864g 10%
Vitamin E 0.99mg 7%
Vitamin A 3µg 58µg 6%
Calcium 55mg 11mg 4%
Sodium 18mg 92mg 3%
Folate 9µg 7µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.326mg 0.335mg 0%
Threonine 0.683mg 1.247mg 0%
Isoleucine 0.956mg 1.274mg 0%
Leucine 1.572mg 2.185mg 0%
Lysine 1.386mg 2.574mg 0%
Methionine 0.417mg 0.858mg 0%
Phenylalanine 0.924mg 1.086mg 0%
Valine 1.491mg 1.461mg 0%
Histidine 0.515mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +248.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +512.9%
Contains more ProteinProtein +42.7%
Contains more WaterWater +1396.2%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +223.6%
Contains more Poly. FatPolyunsaturated fat +566.5%
Contains less Sat. FatSaturated fat -73.6%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.