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  6. Pumpkin seeds vs. Squid

Pumpkin seeds vs. Squid — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and squid

  • Pumpkin seeds have more fiber, zinc, and magnesium; however, squid has more vitamin B12, vitamin B2, iron, phosphorus, and copper.
  • Squid's daily need coverage for vitamin B12 is 225% more.
  • Pumpkin seeds are lower in sodium.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Pumpkin seeds vs Squid 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%
Squid
Squid
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
Contains more MagnesiumMagnesium +336.7%
Contains more PotassiumPotassium +44.3%
Contains more ZincZinc +197.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +137.3%
Contains more CalciumCalcium +227.3%
Contains more IronIron +227.5%
Contains more CopperCopper +44.6%
Contains more PhosphorusPhosphorus +530.4%

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%
Squid
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 0%
Contains more Vitamin B1Vitamin B1 +100%
Contains more Vitamin CVitamin C +2733.3%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +3225%
Contains more Vitamin B3Vitamin B3 +665.4%
Contains more Vitamin B5Vitamin B5 +1507.1%
Contains more Vitamin B6Vitamin B6 +629.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
~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 Squid DV% diff.
Vitamin B12 0µg 5.4µg 225%
Selenium 89.6µg 163%
Vitamin B2 0.052mg 1.729mg 129%
Iron 3.31mg 10.84mg 94%
Cholesterol 0mg 224mg 75%
Fiber 18.4g 0g 74%
Phosphorus 92mg 580mg 70%
Zinc 10.3mg 3.46mg 62%
Polyunsaturated fat 8.844g 0.268g 57%
Magnesium 262mg 60mg 48%
Copper 0.69mg 0.998mg 34%
Sodium 18mg 744mg 32%
Protein 18.55g 32.48g 28%
Fats 19.4g 1.4g 28%
Vitamin A 3µg 203µg 22%
Vitamin B6 0.037mg 0.27mg 18%
Carbs 53.75g 1.64g 17%
Vitamin B5 0.056mg 0.9mg 17%
Saturated fat 3.67g 0.236g 16%
Monounsaturated fat 6.032g 0.162g 15%
Calories 446kcal 158kcal 14%
Calcium 55mg 180mg 13%
Vitamin B3 0.286mg 2.189mg 12%
Manganese 0.496mg 0.209mg 12%
Vitamin C 0.3mg 8.5mg 9%
Potassium 919mg 637mg 8%
Folate 9µg 24µg 4%
Vitamin B1 0.034mg 0.017mg 1%
Net carbs 35.35g 1.64g N/A
Tryptophan 0.326mg 0.364mg 0%
Threonine 0.683mg 1.398mg 0%
Isoleucine 0.956mg 1.414mg 0%
Leucine 1.572mg 2.287mg 0%
Lysine 1.386mg 2.427mg 0%
Methionine 0.417mg 0.733mg 0%
Phenylalanine 0.924mg 1.164mg 0%
Valine 1.491mg 1.419mg 0%
Histidine 0.515mg 0.624mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g 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
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more FatsFats +1285.7%
Contains more CarbsCarbs +3177.4%
Contains more OtherOther +13.1%
Contains more ProteinProtein +75.1%
Contains more WaterWater +1258.2%

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
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 g
Contains more Mono. FatMonounsaturated fat +3623.5%
Contains more Poly. FatPolyunsaturated fat +3200%
Contains less Sat. FatSaturated fat -93.6%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.