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  6. Shark raw vs. Pumpkin seeds

Shark raw vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are shark raw and pumpkin seeds different?

  • Shark raw is richer in vitamin B12 and vitamin B6, while pumpkin seeds are higher in zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 90% more than shark raw.
  • Pumpkin seeds are lower in cholesterol.

Fish, shark, mixed species, raw and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Shark raw 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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
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 +128.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +434.7%
Contains more CalciumCalcium +61.8%
Contains more PotassiumPotassium +474.4%
Contains more IronIron +294%
Contains more CopperCopper +1990.9%
Contains more ZincZinc +2295.3%
Contains less SodiumSodium -77.2%
Contains more ManganeseManganese +3206.7%

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
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 AVitamin A +2233.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +23.5%
Contains more Vitamin B2Vitamin B2 +19.2%
Contains more Vitamin B3Vitamin B3 +927.3%
Contains more Vitamin B5Vitamin B5 +1141.1%
Contains more Vitamin B6Vitamin B6 +981.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +200%

All nutrients comparison - raw data values

Nutrient Shark raw Pumpkin seeds DV% diff.
Zinc 0.43mg 10.3mg 90%
Fiber 0g 18.4g 74%
Copper 0.033mg 0.69mg 73%
Selenium 36.5µg 66%
Vitamin B12 1.49µg 0µg 62%
Polyunsaturated fat 1.195g 8.844g 51%
Magnesium 49mg 262mg 51%
Iron 0.84mg 3.31mg 31%
Vitamin B6 0.4mg 0.037mg 28%
Fats 4.51g 19.4g 23%
Potassium 160mg 919mg 22%
Manganese 0.015mg 0.496mg 21%
Carbs 0g 53.75g 18%
Cholesterol 51mg 0mg 17%
Vitamin B3 2.938mg 0.286mg 17%
Phosphorus 210mg 92mg 17%
Calories 130kcal 446kcal 16%
Vitamin B5 0.695mg 0.056mg 13%
Saturated fat 0.925g 3.67g 12%
Choline 65mg 12%
Monounsaturated fat 1.808g 6.032g 11%
Vitamin A 70µg 3µg 7%
Vitamin E 1mg 7%
Protein 20.98g 18.55g 5%
Vitamin D 0.6µg 0µg 3%
Sodium 79mg 18mg 3%
Vitamin D 24IU 0IU 3%
Folate 3µg 9µg 2%
Calcium 34mg 55mg 2%
Vitamin B2 0.062mg 0.052mg 1%
Vitamin B1 0.042mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.235mg 0.326mg 0%
Threonine 0.92mg 0.683mg 0%
Isoleucine 0.967mg 0.956mg 0%
Leucine 1.705mg 1.572mg 0%
Lysine 1.926mg 1.386mg 0%
Methionine 0.621mg 0.417mg 0%
Phenylalanine 0.819mg 0.924mg 0%
Valine 1.081mg 1.491mg 0%
Histidine 0.618mg 0.515mg 0%
Omega-3 - EPA 0.316g N/A
Omega-3 - DHA 0.527g N/A
Omega-3 - DPA 0.109g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 ProteinProtein +13.1%
Contains more WaterWater +1535.1%
Contains more FatsFats +330.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +308.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 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 -74.8%
Contains more Mono. FatMonounsaturated fat +233.6%
Contains more Poly. FatPolyunsaturated fat +640.1%

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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.