Tuna Bluefin vs. Pumpkin seed — In-Depth Nutrition Comparison
Compare
Differences between Tuna Bluefin and Pumpkin seed
- Tuna Bluefin has more Vitamin B12, Vitamin A RAE, Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, while Pumpkin seed has more Zinc, Fiber, Copper, and Magnesium.
- Tuna Bluefin's daily need coverage for Vitamin B12 is 453% higher.
- Pumpkin seed contains 252 times less Vitamin A RAE than Tuna Bluefin. Tuna Bluefin contains 757µg of Vitamin A RAE, while Pumpkin seed contains 3µg.
The food types used in this comparison are Fish, tuna, fresh, bluefin, cooked, dry heat and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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.
| Contains more PhosphorusPhosphorus | +254.3% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +309.4% |
| Contains more CalciumCalcium | +450% |
| Contains more PotassiumPotassium | +184.5% |
| Contains more IronIron | +152.7% |
| Contains more CopperCopper | +527.3% |
| Contains more ZincZinc | +1237.7% |
| Contains less SodiumSodium | -64% |
| Contains more ManganeseManganese | +2380% |
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 more Vitamin AVitamin A | +3964.5% |
| Contains more Vitamin B1Vitamin B1 | +717.6% |
| Contains more Vitamin B2Vitamin B2 | +488.5% |
| Contains more Vitamin B3Vitamin B3 | +3585.3% |
| Contains more Vitamin B5Vitamin B5 | +2346.4% |
| Contains more Vitamin B6Vitamin B6 | +1318.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +350% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
29.91 g
Fats:
6.28 g
Carbs:
0 g
Water:
59.09 g
Other:
4.72 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more ProteinProtein | +61.2% |
| Contains more WaterWater | +1213.1% |
| Contains more OtherOther | +24.2% |
| Contains more FatsFats | +208.9% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
1.612 g
Monounsaturated Fat:
Mono. Fat
2.053 g
Polyunsaturated fat:
Poly. Fat
1.844 g
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 | -56.1% |
| Contains more Mono. FatMonounsaturated Fat | +193.8% |
| Contains more Poly. FatPolyunsaturated fat | +379.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 184kcal | 446kcal |
|
| Protein | 29.91g | 18.55g |
|
| Fats | 6.28g | 19.4g |
|
| Vitamin C | 0mg | 0.3mg |
|
| Net carbs | 0g | 35.35g |
|
| Carbs | 0g | 53.75g |
|
| Cholesterol | 49mg | 0mg |
|
| Magnesium | 64mg | 262mg |
|
| Calcium | 10mg | 55mg |
|
| Potassium | 323mg | 919mg |
|
| Iron | 1.31mg | 3.31mg |
|
| Fiber | 0g | 18.4g |
|
| Copper | 0.11mg | 0.69mg |
|
| Zinc | 0.77mg | 10.3mg |
|
| Phosphorus | 326mg | 92mg |
|
| Sodium | 50mg | 18mg |
|
| Vitamin A | 2520IU | 62IU |
|
| Vitamin A RAE | 757µg | 3µg |
|
| Manganese | 0.02mg | 0.496mg |
|
| Selenium | 46.8µg |
|
|
| Vitamin B1 | 0.278mg | 0.034mg |
|
| Vitamin B2 | 0.306mg | 0.052mg |
|
| Vitamin B3 | 10.54mg | 0.286mg |
|
| Vitamin B5 | 1.37mg | 0.056mg |
|
| Vitamin B6 | 0.525mg | 0.037mg |
|
| Vitamin B12 | 10.88µg | 0µg |
|
| Folate | 2µg | 9µg |
|
| Saturated Fat | 1.612g | 3.67g |
|
| Monounsaturated Fat | 2.053g | 6.032g |
|
| Polyunsaturated fat | 1.844g | 8.844g |
|
| Tryptophan | 0.335mg | 0.326mg |
|
| Threonine | 1.311mg | 0.683mg |
|
| Isoleucine | 1.378mg | 0.956mg |
|
| Leucine | 2.431mg | 1.572mg |
|
| Lysine | 2.747mg | 1.386mg |
|
| Methionine | 0.885mg | 0.417mg |
|
| Phenylalanine | 1.168mg | 0.924mg |
|
| Valine | 1.541mg | 1.491mg |
|
| Histidine | 0.88mg | 0.515mg |
|
| Omega-3 - EPA | 0.363g |
|
|
| Omega-3 - DHA | 1.141g |
|
|
| Omega-3 - DPA | 0.16g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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
158%
4%
Minerals Daily Need Coverage Score
59%
103%
Comparison summary
Which food is lower in Saturated Fat?
Tuna Bluefin is lower in Saturated Fat (difference - 2.058g)
Which food is lower in glycemic index?
Tuna Bluefin is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Tuna Bluefin is relatively richer in vitamins
Which food is lower in Cholesterol?
Pumpkin seed is lower in Cholesterol (difference - 49mg)
Which food contains less Sodium?
Pumpkin seed contains less Sodium (difference - 32mg)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $4.8)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)