Pumpkin vs. Tuna — In-Depth Nutrition Comparison
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The main differences between Pumpkin and Tuna
- Pumpkin has more Vitamin A RAE, however, Tuna has more Selenium, Vitamin B3, Vitamin B12, Vitamin B6, Phosphorus, Vitamin D, Choline, and Potassium.
- Daily need coverage for Selenium from Tuna is 196% higher.
- Tuna has 13 times less Vitamin A RAE than Pumpkin. Pumpkin has 288µg of Vitamin A RAE, while Tuna has 22µg.
Food types used in this article are Pumpkin, cooked, boiled, drained, without salt and Fish, tuna, yellowfin, fresh, cooked, dry heat.
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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.
| Contains more CalciumCalcium | +275% |
| Contains more CopperCopper | +111.6% |
| Contains less SodiumSodium | -98.1% |
| Contains more ManganeseManganese | +584.6% |
| Contains more MagnesiumMagnesium | +366.7% |
| Contains more PotassiumPotassium | +129.1% |
| Contains more IronIron | +61.4% |
| Contains more ZincZinc | +95.7% |
| Contains more PhosphorusPhosphorus | +1010% |
| Contains more SeleniumSelenium | +54000% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +8753.8% |
| Contains more Vitamin E Vitamin E | +175.9% |
| Contains more Vitamin KVitamin K | +700% |
| Contains more FolateFolate | +350% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +332.3% |
| Contains more Vitamin B2Vitamin B2 | +75.6% |
| Contains more Vitamin B3Vitamin B3 | +5243.8% |
| Contains more Vitamin B5Vitamin B5 | +66.2% |
| Contains more Vitamin B6Vitamin B6 | +2259.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +1151.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +35.8% |
| Contains more ProteinProtein | +3948.6% |
| Contains more FatsFats | +742.9% |
| Contains more OtherOther | +106.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -82% |
| Contains more Mono. FatMonounsaturated Fat | +1433.3% |
| Contains more Poly. FatPolyunsaturated fat | +4275% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 20kcal | 130kcal |
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| Protein | 0.72g | 29.15g |
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| Fats | 0.07g | 0.59g |
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| Vitamin C | 4.7mg | 0mg |
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| Net carbs | 3.8g | 0g |
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| Carbs | 4.9g | 0g |
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| Cholesterol | 0mg | 47mg |
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| Vitamin D | 0IU | 82IU |
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| Magnesium | 9mg | 42mg |
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| Calcium | 15mg | 4mg |
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| Potassium | 230mg | 527mg |
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| Iron | 0.57mg | 0.92mg |
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| Sugar | 2.08g | 0g |
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| Fiber | 1.1g | 0g |
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| Copper | 0.091mg | 0.043mg |
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| Zinc | 0.23mg | 0.45mg |
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| Phosphorus | 30mg | 333mg |
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| Sodium | 1mg | 54mg |
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| Vitamin A | 5755IU | 65IU |
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| Vitamin A RAE | 288µg | 22µg |
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| Vitamin E | 0.8mg | 0.29mg |
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| Vitamin D | 0µg | 2µg |
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| Manganese | 0.089mg | 0.013mg |
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| Selenium | 0.2µg | 108.2µg |
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| Vitamin B1 | 0.031mg | 0.134mg |
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| Vitamin B2 | 0.078mg | 0.137mg |
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| Vitamin B3 | 0.413mg | 22.07mg |
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| Vitamin B5 | 0.201mg | 0.334mg |
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| Vitamin B6 | 0.044mg | 1.038mg |
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| Vitamin B12 | 0µg | 2.35µg |
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| Vitamin K | 0.8µg | 0.1µg |
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| Folate | 9µg | 2µg |
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| Trans Fat | 0g | 0.02g |
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| Choline | 6.2mg | 77.6mg |
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| Saturated Fat | 0.037g | 0.205g |
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| Monounsaturated Fat | 0.009g | 0.138g |
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| Polyunsaturated fat | 0.004g | 0.175g |
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| Tryptophan | 0.009mg | 0.313mg |
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| Threonine | 0.021mg | 1.224mg |
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| Isoleucine | 0.023mg | 1.287mg |
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| Leucine | 0.034mg | 2.27mg |
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| Lysine | 0.039mg | 2.565mg |
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| Methionine | 0.008mg | 0.827mg |
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| Phenylalanine | 0.023mg | 1.091mg |
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| Valine | 0.025mg | 1.438mg |
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| Histidine | 0.011mg | 0.822mg |
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| Omega-3 - EPA | 0g | 0.015g |
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| Omega-3 - DHA | 0g | 0.105g |
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| Omega-3 - DPA | 0g | 0.005g |
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| Omega-6 - Eicosadienoic acid | 0.002g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
34%
88%
Minerals Daily Need Coverage Score
11%
88%
Comparison summary
Which food is lower in Sugar?
Tuna is lower in Sugar (difference - 2.08g)
Which food is lower in glycemic index?
Tuna is lower in glycemic index (difference - 52)
Which food is cheaper?
Tuna is cheaper (difference - $0.2)
Which food is richer in minerals?
Tuna is relatively richer in minerals
Which food is lower in Cholesterol?
Pumpkin is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 53mg)
Which food is lower in Saturated Fat?
Pumpkin is lower in Saturated Fat (difference - 0.168g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.