Swordfish vs. Pumpkin seed — In-Depth Nutrition Comparison
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The main differences between Swordfish and Pumpkin seed
- Swordfish has more Vitamin D, Vitamin B12, Vitamin B3, Vitamin B6, and Phosphorus, however, Pumpkin seed has more Zinc, Fiber, Copper, Magnesium, and Iron.
- Daily need coverage for Vitamin D from Swordfish is 111% higher.
Food types used in this article are Fish, swordfish, cooked, dry heat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
Contains
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Phosphorus
+230.4%
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Calcium
+816.7%
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Iron
+635.6%
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Magnesium
+648.6%
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Potassium
+84.2%
Contains
less
Sodium
-81.4%
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Zinc
+1220.5%
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Copper
+1400%
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Manganese
+3715.4%
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Phosphorus
+230.4%
Contains
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Calcium
+816.7%
Contains
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Iron
+635.6%
Contains
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Magnesium
+648.6%
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Potassium
+84.2%
Contains
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Sodium
-81.4%
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Zinc
+1220.5%
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Copper
+1400%
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Manganese
+3715.4%
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.
:
Contains
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Vitamin A
+108.1%
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Vitamin D
+∞%
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Vitamin B1
+161.8%
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Vitamin B2
+21.2%
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Vitamin B3
+3135.7%
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Vitamin B5
+644.6%
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Vitamin B6
+1562.2%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Folate
+350%
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Vitamin A
+108.1%
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Vitamin D
+∞%
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Vitamin B1
+161.8%
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Vitamin B2
+21.2%
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Vitamin B3
+3135.7%
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Vitamin B5
+644.6%
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Vitamin B6
+1562.2%
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Vitamin B12
+∞%
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Vitamin C
+∞%
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Folate
+350%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+26.4%
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Water
+1416.9%
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Fats
+144.6%
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Carbs
+∞%
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Other
+955.6%
Protein:
23.45 g
Fats:
7.93 g
Carbs:
0 g
Water:
68.26 g
Other:
0.36 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+26.4%
Contains
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Water
+1416.9%
Contains
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Fats
+144.6%
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Carbs
+∞%
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Other
+955.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-47.9%
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Monounsaturated Fat
+70.2%
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Polyunsaturated fat
+546.5%
Saturated Fat:
1.911 g
Monounsaturated Fat:
3.544 g
Polyunsaturated fat:
1.368 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
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Saturated Fat
-47.9%
Contains
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Monounsaturated Fat
+70.2%
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Polyunsaturated fat
+546.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 35.35g |
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| Protein | 23.45g | 18.55g |
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| Fats | 7.93g | 19.4g |
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| Carbs | 0g | 53.75g |
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| Calories | 172kcal | 446kcal |
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| Fiber | 0g | 18.4g |
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| Calcium | 6mg | 55mg |
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| Iron | 0.45mg | 3.31mg |
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| Magnesium | 35mg | 262mg |
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| Phosphorus | 304mg | 92mg |
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| Potassium | 499mg | 919mg |
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| Sodium | 97mg | 18mg |
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| Zinc | 0.78mg | 10.3mg |
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| Copper | 0.046mg | 0.69mg |
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| Manganese | 0.013mg | 0.496mg |
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| Selenium | 68.5µg |
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| Vitamin A | 129IU | 62IU |
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| Vitamin A RAE | 43µg | 3µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU | 0IU |
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| Vitamin D | 16.6µg | 0µg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 0.089mg | 0.034mg |
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| Vitamin B2 | 0.063mg | 0.052mg |
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| Vitamin B3 | 9.254mg | 0.286mg |
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| Vitamin B5 | 0.417mg | 0.056mg |
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| Vitamin B6 | 0.615mg | 0.037mg |
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| Folate | 2µg | 9µg |
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| Vitamin B12 | 1.62µg | 0µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.326mg |
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| Threonine | 1.035mg | 0.683mg |
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| Isoleucine | 1.088mg | 0.956mg |
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| Leucine | 1.919mg | 1.572mg |
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| Lysine | 2.168mg | 1.386mg |
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| Methionine | 0.699mg | 0.417mg |
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| Phenylalanine | 0.922mg | 0.924mg |
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| Valine | 1.216mg | 1.491mg |
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| Histidine | 0.695mg | 0.515mg |
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| Cholesterol | 78mg | 0mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 3.67g |
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| Omega-3 - DHA | 0.772g |
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| Omega-3 - EPA | 0.127g |
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| Omega-3 - DPA | 0.168g |
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| Monounsaturated Fat | 3.544g | 6.032g |
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| Polyunsaturated fat | 1.368g | 8.844g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
95%
4%
Minerals Daily Need Coverage Score
64%
103%
Comparison summary
Which food is lower in Saturated Fat?
Swordfish is lower in Saturated Fat (difference - 1.759g)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 0)
Which food is cheaper?
Swordfish is cheaper (difference - $2.2)
Which food is richer in vitamins?
Swordfish is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 79mg)
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 78mg)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals