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  6. Skipjack tuna vs. Pumpkin seeds

Skipjack tuna vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Summary of differences between skipjack tuna and pumpkin seeds

  • Skipjack tuna has more vitamin B3, vitamin B12, vitamin B6, and phosphorus, while pumpkin seeds have more zinc, fiber, copper, magnesium, iron, and manganese.
  • Skipjack tuna covers your daily need for vitamin B3, 115% more than pumpkin seeds.

These are the specific foods used in this comparison Fish, tuna, skipjack, fresh, cooked, dry heat and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Skipjack tuna 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 +209.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +495.5%
Contains more CalciumCalcium +48.6%
Contains more PotassiumPotassium +76.1%
Contains more IronIron +106.9%
Contains more CopperCopper +527.3%
Contains more ZincZinc +881%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +2510.5%

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 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%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin AVitamin A +500%
Contains more Vitamin B1Vitamin B1 +11.8%
Contains more Vitamin B2Vitamin B2 +134.6%
Contains more Vitamin B3Vitamin B3 +6458%
Contains more Vitamin B5Vitamin B5 +766.1%
Contains more Vitamin B6Vitamin B6 +2551.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~9µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Pumpkin seeds DV% diff.
Vitamin B3 18.756mg 0.286mg 115%
Vitamin B12 2.19µg 0µg 91%
Selenium 46.8µg 85%
Zinc 1.05mg 10.3mg 84%
Fiber 0g 18.4g 74%
Vitamin B6 0.981mg 0.037mg 73%
Copper 0.11mg 0.69mg 64%
Polyunsaturated fat 0.403g 8.844g 56%
Magnesium 44mg 262mg 52%
Phosphorus 285mg 92mg 28%
Fats 1.29g 19.4g 28%
Iron 1.6mg 3.31mg 21%
Manganese 0.019mg 0.496mg 21%
Cholesterol 60mg 0mg 20%
Protein 28.21g 18.55g 19%
Carbs 0g 53.75g 18%
Calories 132kcal 446kcal 16%
Saturated fat 0.42g 3.67g 15%
Monounsaturated fat 0.243g 6.032g 14%
Potassium 522mg 919mg 12%
Vitamin B5 0.485mg 0.056mg 9%
Vitamin B2 0.122mg 0.052mg 5%
Vitamin A 18µg 3µg 2%
Calcium 37mg 55mg 2%
Sodium 47mg 18mg 1%
Vitamin C 1mg 0.3mg 1%
Net carbs 0g 35.35g N/A
Vitamin B1 0.038mg 0.034mg 0%
Folate 10µg 9µg 0%
Tryptophan 0.316mg 0.326mg 0%
Threonine 1.237mg 0.683mg 0%
Isoleucine 1.3mg 0.956mg 0%
Leucine 2.293mg 1.572mg 0%
Lysine 2.59mg 1.386mg 0%
Methionine 0.835mg 0.417mg 0%
Phenylalanine 1.101mg 0.924mg 0%
Valine 1.453mg 1.491mg 0%
Histidine 0.83mg 0.515mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +52.1%
Contains more WaterWater +1284%
Contains more OtherOther +116.3%
Contains more FatsFats +1403.9%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 -88.6%
Contains more Mono. FatMonounsaturated fat +2382.3%
Contains more Poly. FatPolyunsaturated fat +2094.5%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.