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  6. Pumpkin seeds vs. Tuna

Pumpkin seeds vs. Tuna — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and tuna

  • Pumpkin seeds have 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 for 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 seeds 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.
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%
Tuna
Tuna
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more MagnesiumMagnesium +523.8%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +74.4%
Contains more IronIron +259.8%
Contains more CopperCopper +1504.7%
Contains more ZincZinc +2188.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +3715.4%
Contains more PhosphorusPhosphorus +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.
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%
Tuna
Tuna
11
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% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +350%
Contains more Vitamin AVitamin A +633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +294.1%
Contains more Vitamin B2Vitamin B2 +163.5%
Contains more Vitamin B3Vitamin B3 +7616.8%
Contains more Vitamin B5Vitamin B5 +496.4%
Contains more Vitamin B6Vitamin B6 +2705.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tuna DV% diff.
Selenium 108.2µg 197%
Vitamin B3 0.286mg 22.07mg 136%
Vitamin B12 0µg 2.35µg 98%
Zinc 10.3mg 0.45mg 90%
Vitamin B6 0.037mg 1.038mg 77%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.043mg 72%
Polyunsaturated fat 8.844g 0.175g 58%
Magnesium 262mg 42mg 52%
Phosphorus 92mg 333mg 34%
Iron 3.31mg 0.92mg 30%
Fats 19.4g 0.59g 29%
Manganese 0.496mg 0.013mg 21%
Protein 18.55g 29.15g 21%
Carbs 53.75g 0g 18%
Saturated fat 3.67g 0.205g 16%
Calories 446kcal 130kcal 16%
Cholesterol 0mg 47mg 16%
Monounsaturated fat 6.032g 0.138g 15%
Choline 77.6mg 14%
Potassium 919mg 527mg 12%
Vitamin D 0µg 2µg 10%
Vitamin D 0IU 82IU 10%
Vitamin B1 0.034mg 0.134mg 8%
Vitamin B2 0.052mg 0.137mg 7%
Vitamin B5 0.056mg 0.334mg 6%
Calcium 55mg 4mg 5%
Vitamin A 3µg 22µg 2%
Vitamin E 0.29mg 2%
Sodium 18mg 54mg 2%
Folate 9µg 2µg 2%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.326mg 0.313mg 0%
Threonine 0.683mg 1.224mg 0%
Isoleucine 0.956mg 1.287mg 0%
Leucine 1.572mg 2.27mg 0%
Lysine 1.386mg 2.565mg 0%
Methionine 0.417mg 0.827mg 0%
Phenylalanine 0.924mg 1.091mg 0%
Valine 1.491mg 1.438mg 0%
Histidine 0.515mg 0.822mg 0%
Omega-3 - EPA 0.015g N/A
Omega-3 - DHA 0.105g N/A
Omega-3 - DPA 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +3188.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +196.9%
Contains more ProteinProtein +57.1%
Contains more WaterWater +1432.9%

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +4271%
Contains more Poly. FatPolyunsaturated fat +4953.7%
Contains less Sat. FatSaturated fat -94.4%

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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. 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.