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  6. Pumpkin vs. Fish oil

Pumpkin vs. Fish oil — In-Depth Nutrition Comparison

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What are the differences between Pumpkin and Fish oil?

  • Pumpkin is higher in Vitamin A RAE, Copper, Iron, Potassium, Vitamin B2, and Vitamin C, yet Fish oil is higher in Vitamin D.
  • Fish oil's daily need coverage for Cholesterol is 237% more.
  • The amount of Saturated Fat in Pumpkin is lower.

We used Pumpkin, cooked, boiled, drained, without salt and Fish oil, sardine types in this article.

Infographic

Pumpkin vs Fish oil 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.
Pumpkin
Pumpkin
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Pumpkin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
Pumpkin
Pumpkin
10
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%
Pumpkin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin D +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin
Pumpkin
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +142757.1%
Pumpkin
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +142757.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin
Pumpkin
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +375911.1%
Contains more Polyunsaturated fat +796575%
Pumpkin
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -99.9%
Contains more Monounsaturated Fat +375911.1%
Contains more Polyunsaturated fat +796575%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Fish oil Opinion
Net carbs 3.8g 0g Pumpkin
Protein 0.72g 0g Pumpkin
Fats 0.07g 100g Fish oil
Carbs 4.9g 0g Pumpkin
Calories 20kcal 902kcal Fish oil
Sugar 2.08g Fish oil
Fiber 1.1g 0g Pumpkin
Calcium 15mg 0mg Pumpkin
Iron 0.57mg 0mg Pumpkin
Magnesium 9mg 0mg Pumpkin
Phosphorus 30mg 0mg Pumpkin
Potassium 230mg 0mg Pumpkin
Sodium 1mg 0mg Fish oil
Zinc 0.23mg 0mg Pumpkin
Copper 0.091mg 0mg Pumpkin
Manganese 0.089mg 0mg Pumpkin
Selenium 0.2µg 0µg Pumpkin
Vitamin A 5755IU 0IU Pumpkin
Vitamin A RAE 288µg 0µg Pumpkin
Vitamin E 0.8mg Pumpkin
Vitamin D 0IU 332IU Fish oil
Vitamin D 0µg 8.3µg Fish oil
Vitamin C 4.7mg 0mg Pumpkin
Vitamin B1 0.031mg 0mg Pumpkin
Vitamin B2 0.078mg 0mg Pumpkin
Vitamin B3 0.413mg 0mg Pumpkin
Vitamin B5 0.201mg 0mg Pumpkin
Vitamin B6 0.044mg 0mg Pumpkin
Folate 9µg 0µg Pumpkin
Vitamin K 0.8µg Pumpkin
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Cholesterol 0mg 710mg Pumpkin
Saturated Fat 0.037g 29.892g Pumpkin
Omega-3 - DHA 0g 10.656g Fish oil
Omega-3 - EPA 0g 10.137g Fish oil
Omega-3 - DPA 0g 1.973g Fish oil
Monounsaturated Fat 0.009g 33.841g Fish oil
Polyunsaturated fat 0.004g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin Fish oil
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
37%
Pumpkin
21%
Fish oil
Minerals Daily Need Coverage Score
11%
Pumpkin
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Pumpkin
Pumpkin is lower in Cholesterol (difference - 710mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 29.855g)
Which food is richer in minerals?
Pumpkin
Pumpkin is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin
Pumpkin is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 2.08g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 52)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $0.2)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/nutrients
  2. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.