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  6. Squid vs. Pumpkin seeds

Squid vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between squid and pumpkin seeds

  • Squid has more vitamin B12, vitamin B2, iron, phosphorus, and copper; however, pumpkin seeds have more fiber, zinc, and magnesium.
  • Squid's daily need coverage for vitamin B12 is 225% more.

The food varieties used in the comparison are Mollusks, cuttlefish, mixed species, cooked, moist heat and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Squid 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.
Squid
Squid
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 54% 56% 407% 333% 94% 249% 97% 27% 489%
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 +227.3%
Contains more IronIron +227.5%
Contains more CopperCopper +44.6%
Contains more PhosphorusPhosphorus +530.4%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +336.7%
Contains more PotassiumPotassium +44.3%
Contains more ZincZinc +197.7%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +137.3%

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.
Squid
Squid
8
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 28% 68% 0% 0% 4.3% 399% 41% 54% 62% 675% 0% 18% 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 +2733.3%
Contains more Vitamin AVitamin A +6666.7%
Contains more Vitamin B2Vitamin B2 +3225%
Contains more Vitamin B3Vitamin B3 +665.4%
Contains more Vitamin B5Vitamin B5 +1507.1%
Contains more Vitamin B6Vitamin B6 +629.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more Vitamin B1Vitamin B1 +100%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Squid Pumpkin seeds DV% diff.
Vitamin B12 5.4µg 0µg 225%
Selenium 89.6µg 163%
Vitamin B2 1.729mg 0.052mg 129%
Iron 10.84mg 3.31mg 94%
Cholesterol 224mg 0mg 75%
Fiber 0g 18.4g 74%
Phosphorus 580mg 92mg 70%
Zinc 3.46mg 10.3mg 62%
Polyunsaturated fat 0.268g 8.844g 57%
Magnesium 60mg 262mg 48%
Copper 0.998mg 0.69mg 34%
Sodium 744mg 18mg 32%
Protein 32.48g 18.55g 28%
Fats 1.4g 19.4g 28%
Vitamin A 203µg 3µg 22%
Vitamin B6 0.27mg 0.037mg 18%
Carbs 1.64g 53.75g 17%
Vitamin B5 0.9mg 0.056mg 17%
Saturated fat 0.236g 3.67g 16%
Monounsaturated fat 0.162g 6.032g 15%
Calories 158kcal 446kcal 14%
Calcium 180mg 55mg 13%
Vitamin B3 2.189mg 0.286mg 12%
Manganese 0.209mg 0.496mg 12%
Vitamin C 8.5mg 0.3mg 9%
Potassium 637mg 919mg 8%
Folate 24µg 9µg 4%
Vitamin B1 0.017mg 0.034mg 1%
Net carbs 1.64g 35.35g N/A
Tryptophan 0.364mg 0.326mg 0%
Threonine 1.398mg 0.683mg 0%
Isoleucine 1.414mg 0.956mg 0%
Leucine 2.287mg 1.572mg 0%
Lysine 2.427mg 1.386mg 0%
Methionine 0.733mg 0.417mg 0%
Phenylalanine 1.164mg 0.924mg 0%
Valine 1.419mg 1.491mg 0%
Histidine 0.624mg 0.515mg 0%
Omega-3 - EPA 0.078g N/A
Omega-3 - DHA 0.132g N/A
Omega-3 - DPA 0.012g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Squid
Squid
2
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 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 +75.1%
Contains more WaterWater +1258.2%
Contains more FatsFats +1285.7%
Contains more CarbsCarbs +3177.4%
Contains more OtherOther +13.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Squid
Squid
1
35% 24% 40%
Saturated fat: Sat. Fat 0.236 g
Monounsaturated fat: Mono. Fat 0.162 g
Polyunsaturated fat: Poly. Fat 0.268 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 -93.6%
Contains more Mono. FatMonounsaturated fat +3623.5%
Contains more Poly. FatPolyunsaturated fat +3200%

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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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.