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Pumpkin seeds vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and swordfish

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, and iron; however, swordfish has more vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Daily need coverage for vitamin D for swordfish is 111% higher.

Food types used in this article are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Fish, swordfish, cooked, dry heat.

Infographic

Pumpkin seeds vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +648.6%
Contains more CalciumCalcium +816.7%
Contains more PotassiumPotassium +84.2%
Contains more IronIron +635.6%
Contains more CopperCopper +1400%
Contains more ZincZinc +1220.5%
Contains less SodiumSodium -81.4%
Contains more ManganeseManganese +3715.4%
Contains more PhosphorusPhosphorus +230.4%

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%
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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +161.8%
Contains more Vitamin B2Vitamin B2 +21.2%
Contains more Vitamin B3Vitamin B3 +3135.7%
Contains more Vitamin B5Vitamin B5 +644.6%
Contains more Vitamin B6Vitamin B6 +1562.2%
Contains more Vitamin B12Vitamin B12 +∞%

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +144.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +955.6%
Contains more ProteinProtein +26.4%
Contains more WaterWater +1416.9%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +70.2%
Contains more Poly. FatPolyunsaturated fat +546.5%
Contains less Sat. FatSaturated fat -47.9%

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 Swordfish
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Swordfish DV% diff.
Selenium 68.5µg 125%
Zinc 10.3mg 0.78mg 87%
Vitamin D 0IU 666IU 83%
Vitamin D 0µg 16.6µg 83%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.046mg 72%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.286mg 9.254mg 56%
Magnesium 262mg 35mg 54%
Polyunsaturated fat 8.844g 1.368g 50%
Vitamin B6 0.037mg 0.615mg 44%
Iron 3.31mg 0.45mg 36%
Phosphorus 92mg 304mg 30%
Cholesterol 0mg 78mg 26%
Manganese 0.496mg 0.013mg 21%
Carbs 53.75g 0g 18%
Fats 19.4g 7.93g 18%
Vitamin E 2.41mg 16%
Choline 77.5mg 14%
Calories 446kcal 172kcal 14%
Potassium 919mg 499mg 12%
Protein 18.55g 23.45g 10%
Saturated fat 3.67g 1.911g 8%
Vitamin B5 0.056mg 0.417mg 7%
Monounsaturated fat 6.032g 3.544g 6%
Vitamin B1 0.034mg 0.089mg 5%
Calcium 55mg 6mg 5%
Vitamin A 3µg 43µg 4%
Sodium 18mg 97mg 3%
Folate 9µg 2µg 2%
Vitamin B2 0.052mg 0.063mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.326mg 0.265mg 0%
Threonine 0.683mg 1.035mg 0%
Isoleucine 0.956mg 1.088mg 0%
Leucine 1.572mg 1.919mg 0%
Lysine 1.386mg 2.168mg 0%
Methionine 0.417mg 0.699mg 0%
Phenylalanine 0.924mg 0.922mg 0%
Valine 1.491mg 1.216mg 0%
Histidine 0.515mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

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

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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
72%
Swordfish
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
64%
Swordfish

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.759g)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $2.2)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 78mg)
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 - 79mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.