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Surimi vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between surimi and pumpkin seeds

  • Surimi has more vitamin B12 and phosphorus; however, pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 91% more.
  • Surimi is lower in saturated fat.

The food varieties used in the comparison are Fish, surimi and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Surimi vs Pumpkin seeds infographic
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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.
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 +206.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +509.3%
Contains more CalciumCalcium +511.1%
Contains more PotassiumPotassium +720.5%
Contains more IronIron +1173.1%
Contains more CopperCopper +2056.3%
Contains more ZincZinc +3021.2%
Contains less SodiumSodium -87.4%
Contains more ManganeseManganese +4409.1%

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.
Surimi
5
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 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 AVitamin A +566.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +25%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B2Vitamin B2 +147.6%
Contains more Vitamin B3Vitamin B3 +30%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +350%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
1
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +1596.4%
Contains more ProteinProtein +22.2%
Contains more FatsFats +2055.6%
Contains more CarbsCarbs +684.7%
Contains more OtherOther +420.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -94.8%
Contains more Mono. FatMonounsaturated fat +3948.3%
Contains more Poly. FatPolyunsaturated fat +1896.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Pumpkin seeds DV% diff.
Zinc 0.33mg 10.3mg 91%
Fiber 0g 18.4g 74%
Copper 0.032mg 0.69mg 73%
Vitamin B12 1.6µg 0µg 67%
Polyunsaturated fat 0.443g 8.844g 56%
Magnesium 43mg 262mg 52%
Selenium 28.1µg 51%
Iron 0.26mg 3.31mg 38%
Fats 0.9g 19.4g 28%
Phosphorus 282mg 92mg 27%
Potassium 112mg 919mg 24%
Manganese 0.011mg 0.496mg 21%
Calories 99kcal 446kcal 17%
Saturated fat 0.191g 3.67g 16%
Carbs 6.85g 53.75g 16%
Monounsaturated fat 0.149g 6.032g 15%
Cholesterol 30mg 0mg 10%
Protein 15.18g 18.55g 7%
Calcium 9mg 55mg 5%
Sodium 143mg 18mg 5%
Vitamin E 0.63mg 4%
Folate 2µg 9µg 2%
Vitamin B2 0.021mg 0.052mg 2%
Vitamin A 20µg 3µg 2%
Vitamin B6 0.03mg 0.037mg 1%
Vitamin B1 0.02mg 0.034mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 6.85g 35.35g N/A
Vitamin B3 0.22mg 0.286mg 0%
Vitamin B5 0.07mg 0.056mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0.326mg 0%
Threonine 0.734mg 0.683mg 0%
Isoleucine 0.709mg 0.956mg 0%
Leucine 1.202mg 1.572mg 0%
Lysine 1.387mg 1.386mg 0%
Methionine 0.515mg 0.417mg 0%
Phenylalanine 0.595mg 0.924mg 0%
Valine 0.77mg 1.491mg 0%
Histidine 0.35mg 0.515mg 0%
Omega-3 - EPA 0.157g N/A
Omega-3 - DHA 0.241g N/A
Omega-3 - DPA 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
37%
Surimi
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Surimi
Surimi is lower in Saturated fat (difference - 3.479g)
Which food is lower in glycemic index?
Surimi
Surimi is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 30mg)
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 - 125mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.8)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.