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Pumpkin seed vs. Tuna — In-Depth Nutrition Comparison

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The main differences between Pumpkin seed and Tuna

  • Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, Iron, and Manganese, however, Tuna has more Vitamin B3, Vitamin B12, Vitamin B6, and Phosphorus.
  • Daily need coverage for Vitamin B3 from Tuna is 136% higher.

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

Infographic

Pumpkin seed vs Tuna 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.
Contains more Calcium +1275%
Contains more Iron +259.8%
Contains more Magnesium +523.8%
Contains more Potassium +74.4%
Contains less Sodium -66.7%
Contains more Zinc +2188.9%
Contains more Copper +1504.7%
Contains more Manganese +3715.4%
Contains more Phosphorus +262%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +1275%
Contains more Iron +259.8%
Contains more Magnesium +523.8%
Contains more Potassium +74.4%
Contains less Sodium -66.7%
Contains more Zinc +2188.9%
Contains more Copper +1504.7%
Contains more Manganese +3715.4%
Contains more Phosphorus +262%

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.
:
10
Tuna
Contains more Vitamin C +∞%
Contains more Folate +350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +7616.8%
Contains more Vitamin B5 +496.4%
Contains more Vitamin B6 +2705.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 65
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Folate +350%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +294.1%
Contains more Vitamin B2 +163.5%
Contains more Vitamin B3 +7616.8%
Contains more Vitamin B5 +496.4%
Contains more Vitamin B6 +2705.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin A - 65

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +3188.1%
Contains more Carbs +∞%
Contains more Other +196.9%
Contains more Protein +57.1%
Contains more Water +1432.9%
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
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +3188.1%
Contains more Carbs +∞%
Contains more Other +196.9%
Contains more Protein +57.1%
Contains more Water +1432.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +4271%
Contains more Polyunsaturated fat +4953.7%
Contains less Saturated Fat -94.4%
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +4271%
Contains more Polyunsaturated fat +4953.7%
Contains less Saturated Fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seed Tuna Opinion
Net carbs 35.35g 0g Pumpkin seed
Protein 18.55g 29.15g Tuna
Fats 19.4g 0.59g Pumpkin seed
Carbs 53.75g 0g Pumpkin seed
Calories 446kcal 130kcal Pumpkin seed
Fiber 18.4g 0g Pumpkin seed
Calcium 55mg 4mg Pumpkin seed
Iron 3.31mg 0.92mg Pumpkin seed
Magnesium 262mg 42mg Pumpkin seed
Phosphorus 92mg 333mg Tuna
Potassium 919mg 527mg Pumpkin seed
Sodium 18mg 54mg Pumpkin seed
Zinc 10.3mg 0.45mg Pumpkin seed
Copper 0.69mg 0.043mg Pumpkin seed
Manganese 0.496mg 0.013mg Pumpkin seed
Selenium 108.2µg Tuna
Vitamin A 62IU 65IU Tuna
Vitamin A RAE 3µg 22µg Tuna
Vitamin E 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.134mg Tuna
Vitamin B2 0.052mg 0.137mg Tuna
Vitamin B3 0.286mg 22.07mg Tuna
Vitamin B5 0.056mg 0.334mg Tuna
Vitamin B6 0.037mg 1.038mg Tuna
Folate 9µg 2µg Pumpkin seed
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 0.1µg Tuna
Tryptophan 0.326mg 0.313mg Pumpkin seed
Threonine 0.683mg 1.224mg Tuna
Isoleucine 0.956mg 1.287mg Tuna
Leucine 1.572mg 2.27mg Tuna
Lysine 1.386mg 2.565mg Tuna
Methionine 0.417mg 0.827mg Tuna
Phenylalanine 0.924mg 1.091mg Tuna
Valine 1.491mg 1.438mg Pumpkin seed
Histidine 0.515mg 0.822mg Tuna
Cholesterol 0mg 47mg Pumpkin seed
Trans Fat 0.02g Pumpkin seed
Saturated Fat 3.67g 0.205g Tuna
Omega-3 - DHA 0.105g Tuna
Omega-3 - EPA 0.015g Tuna
Omega-3 - DPA 0.005g Tuna
Monounsaturated Fat 6.032g 0.138g Pumpkin seed
Polyunsaturated fat 8.844g 0.175g Pumpkin seed
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 seed
92%
Tuna
Minerals Daily Need Coverage Score
103%
Pumpkin seed
88%
Tuna

Comparison summary

Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 3.465g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 0)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $2.2)
Which food is richer in vitamins?
Tuna
Tuna is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 36mg)
Which food is lower in Cholesterol?
Pumpkin seed
Pumpkin seed is lower in Cholesterol (difference - 47mg)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed 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 seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.