Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pumpkin seeds vs. Surimi — In-Depth Nutrition Comparison

Compare

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
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
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

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
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Surimi
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Surimi
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seeds
19%
Surimi
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
37%
Surimi

Comparison summary

Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 3.479g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 125mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.