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  6. Pumpkin seeds vs. Tuna salad

Pumpkin seeds vs. Tuna salad — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and tuna salad

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese, while tuna salad has more vitamin B12 and vitamin B3.
  • Pumpkin seeds' daily need coverage for zinc is 89% higher.
  • The amount of sodium in pumpkin seeds is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Fish, tuna salad.

Infographic

Pumpkin seeds vs Tuna salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +223.5%
Contains more PotassiumPotassium +416.3%
Contains more IronIron +231%
Contains more CopperCopper +375.9%
Contains more ZincZinc +1739.3%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +1140%
Contains more PhosphorusPhosphorus +93.5%

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%
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more FolateFolate +12.5%
Contains more Vitamin CVitamin C +633.3%
Contains more Vitamin AVitamin A +700%
Contains more Vitamin B2Vitamin B2 +34.6%
Contains more Vitamin B3Vitamin B3 +2242.7%
Contains more Vitamin B5Vitamin B5 +364.3%
Contains more Vitamin B6Vitamin B6 +118.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.031mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Tuna salad DV% diff.
Zinc 10.3mg 0.56mg 89%
Selenium 41.2µg 75%
Fiber 18.4g 0g 74%
Copper 0.69mg 0.145mg 61%
Magnesium 262mg 19mg 58%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.286mg 6.7mg 40%
Polyunsaturated fat 8.844g 4.122g 31%
Iron 3.31mg 1mg 29%
Potassium 919mg 178mg 22%
Manganese 0.496mg 0.04mg 20%
Sodium 18mg 402mg 17%
Fats 19.4g 9.26g 16%
Carbs 53.75g 9.41g 15%
Calories 446kcal 187kcal 13%
Phosphorus 92mg 178mg 12%
Saturated fat 3.67g 1.544g 10%
Monounsaturated fat 6.032g 2.887g 8%
Protein 18.55g 16.04g 5%
Calcium 55mg 17mg 4%
Vitamin B5 0.056mg 0.26mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B6 0.037mg 0.081mg 3%
Vitamin A 3µg 24µg 2%
Vitamin C 0.3mg 2.2mg 2%
Vitamin B2 0.052mg 0.07mg 1%
Net carbs 35.35g 9.41g N/A
Vitamin B1 0.034mg 0.031mg 0%
Folate 9µg 8µg 0%
Tryptophan 0.326mg 0.18mg 0%
Threonine 0.683mg 0.701mg 0%
Isoleucine 0.956mg 0.739mg 0%
Leucine 1.572mg 1.293mg 0%
Lysine 1.386mg 1.457mg 0%
Methionine 0.417mg 0.47mg 0%
Phenylalanine 0.924mg 0.626mg 0%
Valine 1.491mg 0.824mg 0%
Histidine 0.515mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +15.6%
Contains more FatsFats +109.5%
Contains more CarbsCarbs +471.2%
Contains more OtherOther +78.4%
Contains more WaterWater +1303.6%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains more Mono. FatMonounsaturated fat +108.9%
Contains more Poly. FatPolyunsaturated fat +114.6%
Contains less Sat. FatSaturated fat -57.9%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.