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  6. Shrimp vs. Pumpkin seeds

Shrimp vs. Pumpkin seeds — In-Depth Nutrition Comparison

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The main differences between shrimp and pumpkin seeds

  • Shrimp has more phosphorus; however, pumpkin seeds have more zinc, magnesium, iron, copper, manganese, potassium, and polyunsaturated fat.
  • Daily need coverage for zinc for pumpkin seeds is 79% higher.

Food types used in this article are Crustaceans, shrimp, cooked (not previously frozen) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Shrimp 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.
Shrimp
Shrimp
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 21% 23% 19% 126% 45% 102% 14% 4.3% 0%
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 CalciumCalcium +27.3%
Contains more PhosphorusPhosphorus +157.6%
Contains more MagnesiumMagnesium +571.8%
Contains more PotassiumPotassium +254.8%
Contains more IronIron +549%
Contains more CopperCopper +82.1%
Contains more ZincZinc +528%
Contains less SodiumSodium -83.8%
Contains more ManganeseManganese +1403%
~equal in Selenium ~µg

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.
Shrimp
Shrimp
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Shrimp Pumpkin seeds DV% diff.
Zinc 1.64mg 10.3mg 79%
Fiber 18.4g 74%
Cholesterol 189mg 0mg 63%
Polyunsaturated fat 0.079g 8.844g 58%
Magnesium 39mg 262mg 53%
Iron 0.51mg 3.31mg 35%
Copper 0.379mg 0.69mg 35%
Fats 0.28g 19.4g 29%
Phosphorus 237mg 92mg 21%
Manganese 0.033mg 0.496mg 20%
Potassium 259mg 919mg 19%
Carbs 0.2g 53.75g 18%
Calories 99kcal 446kcal 17%
Saturated fat 0.056g 3.67g 16%
Monounsaturated fat 0.048g 6.032g 15%
Protein 23.98g 18.55g 11%
Vitamin B2 0.052mg 4%
Sodium 111mg 18mg 4%
Vitamin B6 0.037mg 3%
Vitamin B1 0.034mg 3%
Vitamin B3 0.286mg 2%
Folate 9µg 2%
Calcium 70mg 55mg 2%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 0%
Net carbs 0.2g 35.35g N/A
Vitamin A 3µg 0%
Trans fat 0.002g 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 0.015g N/A
Omega-3 - DHA 0.015g N/A
Omega-3 - ALA 0.001g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.018g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shrimp
Shrimp
2
24% 74%
Protein: 23.98 g
Fats: 0.28 g
Carbs: 0.2 g
Water: 74.33 g
Other: 1.21 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 +29.3%
Contains more WaterWater +1551.8%
Contains more FatsFats +6828.6%
Contains more CarbsCarbs +26775%
Contains more OtherOther +214%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shrimp
Shrimp
1
31% 26% 43%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.048 g
Polyunsaturated fat: Poly. Fat 0.079 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 -98.5%
Contains more Mono. FatMonounsaturated fat +12466.7%
Contains more Poly. FatPolyunsaturated fat +11094.9%

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. Shrimp - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175180/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.