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  6. Smoked salmon vs. Pumpkin seeds

Smoked salmon vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Significant differences between smoked salmon and pumpkin seeds

  • Smoked salmon has more vitamin B12, vitamin D, and vitamin B3; however, pumpkin seeds are richer in zinc, fiber, magnesium, copper, iron, and potassium.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than pumpkin seeds.
  • Pumpkin seeds contain less sodium.

Specific food types used in this comparison are Fish, salmon, chinook, smoked and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 +78.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1355.6%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +425.1%
Contains more IronIron +289.4%
Contains more CopperCopper +200%
Contains more ZincZinc +3222.6%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +2817.6%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
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 +766.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +94.2%
Contains more Vitamin B3Vitamin B3 +1550.3%
Contains more Vitamin B5Vitamin B5 +1453.6%
Contains more Vitamin B6Vitamin B6 +651.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +47.8%
Contains more FolateFolate +350%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +1500%
Contains more OtherOther +42.1%
Contains more FatsFats +349.1%
Contains more CarbsCarbs +∞%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 -74.7%
Contains more Mono. FatMonounsaturated fat +198.2%
Contains more Poly. FatPolyunsaturated fat +788.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Pumpkin seeds DV% diff.
Vitamin B12 3.26µg 0µg 136%
Zinc 0.31mg 10.3mg 91%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Fiber 0g 18.4g 74%
Selenium 32.4µg 59%
Magnesium 18mg 262mg 58%
Polyunsaturated fat 0.995g 8.844g 52%
Copper 0.23mg 0.69mg 51%
Iron 0.85mg 3.31mg 31%
Sodium 672mg 18mg 28%
Vitamin B3 4.72mg 0.286mg 28%
Fats 4.32g 19.4g 23%
Potassium 175mg 919mg 22%
Manganese 0.017mg 0.496mg 21%
Vitamin B6 0.278mg 0.037mg 19%
Carbs 0g 53.75g 18%
Vitamin B5 0.87mg 0.056mg 16%
Choline 89mg 16%
Calories 117kcal 446kcal 16%
Saturated fat 0.929g 3.67g 12%
Phosphorus 164mg 92mg 10%
Monounsaturated fat 2.023g 6.032g 10%
Vitamin E 1.35mg 9%
Cholesterol 23mg 0mg 8%
Vitamin B2 0.101mg 0.052mg 4%
Calcium 11mg 55mg 4%
Vitamin A 26µg 3µg 3%
Folate 2µg 9µg 2%
Protein 18.28g 18.55g 1%
Vitamin B1 0.023mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.205mg 0.326mg 0%
Threonine 0.801mg 0.683mg 0%
Isoleucine 0.842mg 0.956mg 0%
Leucine 1.486mg 1.572mg 0%
Lysine 1.679mg 1.386mg 0%
Methionine 0.541mg 0.417mg 0%
Phenylalanine 0.714mg 0.924mg 0%
Valine 0.942mg 1.491mg 0%
Histidine 0.538mg 0.515mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon 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
76%
Smoked salmon
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
49%
Smoked salmon
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Smoked salmon
Smoked salmon is lower in Saturated fat (difference - 2.741g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 23mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 654mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $11.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals

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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.