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  6. Pumpkin seeds vs. Surimi

Pumpkin seeds vs. Surimi — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and surimi

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese; however, surimi has more vitamin B12 and phosphorus.
  • Pumpkin seeds' daily need coverage for zinc is 91% more.
  • Surimi is lower in saturated fat.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, surimi.

Infographic

Pumpkin seeds vs Surimi 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%
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +720.5%
Contains more IronIron +1173.1%
Contains more CopperCopper +2056.3%
Contains more ZincZinc +3021.2%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +4409.1%
Contains more PhosphorusPhosphorus +206.5%

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%
Surimi
Surimi
5
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Surimi DV% diff.
Zinc 10.3mg 0.33mg 91%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.032mg 73%
Vitamin B12 0µg 1.6µg 67%
Polyunsaturated fat 8.844g 0.443g 56%
Magnesium 262mg 43mg 52%
Selenium 28.1µg 51%
Iron 3.31mg 0.26mg 38%
Fats 19.4g 0.9g 28%
Phosphorus 92mg 282mg 27%
Potassium 919mg 112mg 24%
Manganese 0.496mg 0.011mg 21%
Calories 446kcal 99kcal 17%
Saturated fat 3.67g 0.191g 16%
Carbs 53.75g 6.85g 16%
Monounsaturated fat 6.032g 0.149g 15%
Cholesterol 0mg 30mg 10%
Protein 18.55g 15.18g 7%
Calcium 55mg 9mg 5%
Sodium 18mg 143mg 5%
Vitamin E 0.63mg 4%
Folate 9µg 2µg 2%
Vitamin B2 0.052mg 0.021mg 2%
Vitamin A 3µg 20µg 2%
Vitamin B6 0.037mg 0.03mg 1%
Vitamin B1 0.034mg 0.02mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 6.85g N/A
Vitamin B3 0.286mg 0.22mg 0%
Vitamin B5 0.056mg 0.07mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.326mg 0.092mg 0%
Threonine 0.683mg 0.734mg 0%
Isoleucine 0.956mg 0.709mg 0%
Leucine 1.572mg 1.202mg 0%
Lysine 1.386mg 1.387mg 0%
Methionine 0.417mg 0.515mg 0%
Phenylalanine 0.924mg 0.595mg 0%
Valine 1.491mg 0.77mg 0%
Histidine 0.515mg 0.35mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g 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
Surimi
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more ProteinProtein +22.2%
Contains more FatsFats +2055.6%
Contains more CarbsCarbs +684.7%
Contains more OtherOther +420.5%
Contains more WaterWater +1596.4%

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +3948.3%
Contains more Poly. FatPolyunsaturated fat +1896.4%
Contains less Sat. FatSaturated fat -94.8%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.