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  6. Fish sandwich vs. Pumpkin seeds

Fish sandwich vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are fish sandwiches and pumpkin seeds different?

  • Fish sandwiches are richer in vitamin B12 and vitamin B1, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, and potassium.
  • Pumpkin seeds cover your daily need for zinc, 89% more than fish sandwiches.
  • Pumpkin seeds are lower in cholesterol.

Fast foods, fish sandwich, with tartar sauce and Seeds, pumpkin and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Fish sandwich vs Pumpkin seeds 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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%
Contains more PhosphorusPhosphorus +26.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +346.1%
Contains more IronIron +120.7%
Contains more CopperCopper +820%
Contains more ZincZinc +2002%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +87.9%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +517.6%
Contains more Vitamin B2Vitamin B2 +169.2%
Contains more Vitamin B3Vitamin B3 +651.7%
Contains more Vitamin B5Vitamin B5 +560.7%
Contains more Vitamin B6Vitamin B6 +89.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +411.1%
Contains more CholineCholine +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
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
Contains more WaterWater +976.4%
Contains more ProteinProtein +80.3%
Contains more FatsFats +55.8%
Contains more CarbsCarbs +101.4%
Contains more OtherOther +78.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -46.9%
Contains more Mono. FatMonounsaturated fat +132.4%
Contains more Poly. FatPolyunsaturated fat +41.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sandwich Pumpkin seeds DV% diff.
Zinc 0.49mg 10.3mg 89%
Fiber 1g 18.4g 70%
Copper 0.075mg 0.69mg 68%
Magnesium 25mg 262mg 56%
Selenium 18µg 33%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 18mg 25%
Iron 1.5mg 3.31mg 23%
Potassium 206mg 919mg 21%
Polyunsaturated fat 6.257g 8.844g 17%
Protein 10.29g 18.55g 17%
Vitamin B1 0.21mg 0.034mg 15%
Vitamin B3 2.15mg 0.286mg 12%
Cholesterol 35mg 0mg 12%
Vitamin K 13.6µg 11%
Fats 12.45g 19.4g 11%
Manganese 0.264mg 0.496mg 10%
Folate 46µg 9µg 9%
Carbs 26.69g 53.75g 9%
Monounsaturated fat 2.595g 6.032g 9%
Calories 257kcal 446kcal 9%
Saturated fat 1.949g 3.67g 8%
Vitamin B2 0.14mg 0.052mg 7%
Vitamin B5 0.37mg 0.056mg 6%
Choline 28.9mg 5%
Vitamin E 0.55mg 4%
Vitamin B6 0.07mg 0.037mg 3%
Phosphorus 116mg 92mg 3%
Fructose 1.47g 2%
Calcium 37mg 55mg 2%
Vitamin C 1.8mg 0.3mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 9IU 0IU 1%
Net carbs 25.69g 35.35g N/A
Sugar 3.53g N/A
Vitamin A 6µg 3µg 0%
Trans fat 0.08g N/A
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%
Omega-3 - EPA 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Fish sandwich
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
40%
Fish sandwich
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 584mg)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in Saturated fat?
Fish sandwich
Fish sandwich is lower in Saturated fat (difference - 1.721g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 56)
Which food is cheaper?
Fish sandwich
Fish sandwich is cheaper (difference - $2.2)
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.