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  6. Tuna Bluefin vs. Pumpkin seeds

Tuna Bluefin vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between tuna Bluefin and pumpkin seeds

  • Tuna Bluefin has more vitamin B12, vitamin B3, vitamin A, vitamin B6, phosphorus, and vitamin B5, while pumpkin seeds have more zinc, fiber, copper, and magnesium.
  • Tuna Bluefin's daily need coverage for vitamin B12 is 453% higher.
  • Pumpkin seeds contain 41 times less vitamin A than tuna Bluefin. Tuna Bluefin contains 2520IU of vitamin A, while pumpkin seeds contain 62IU.

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

Tuna Bluefin 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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
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 +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.
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 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 +25133.3%
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%
~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 Tuna Bluefin Pumpkin seeds DV% diff.
Vitamin B12 10.88µg 0µg 453%
Zinc 0.77mg 10.3mg 87%
Selenium 46.8µg 85%
Vitamin A 757µg 3µg 84%
Fiber 0g 18.4g 74%
Vitamin B3 10.54mg 0.286mg 64%
Copper 0.11mg 0.69mg 64%
Polyunsaturated fat 1.844g 8.844g 47%
Magnesium 64mg 262mg 47%
Vitamin B6 0.525mg 0.037mg 38%
Phosphorus 326mg 92mg 33%
Vitamin B5 1.37mg 0.056mg 26%
Iron 1.31mg 3.31mg 25%
Protein 29.91g 18.55g 23%
Manganese 0.02mg 0.496mg 21%
Fats 6.28g 19.4g 20%
Vitamin B1 0.278mg 0.034mg 20%
Vitamin B2 0.306mg 0.052mg 20%
Potassium 323mg 919mg 18%
Carbs 0g 53.75g 18%
Cholesterol 49mg 0mg 16%
Calories 184kcal 446kcal 13%
Monounsaturated fat 2.053g 6.032g 10%
Saturated fat 1.612g 3.67g 9%
Calcium 10mg 55mg 5%
Folate 2µg 9µg 2%
Sodium 50mg 18mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Tryptophan 0.335mg 0.326mg 0%
Threonine 1.311mg 0.683mg 0%
Isoleucine 1.378mg 0.956mg 0%
Leucine 2.431mg 1.572mg 0%
Lysine 2.747mg 1.386mg 0%
Methionine 0.885mg 0.417mg 0%
Phenylalanine 1.168mg 0.924mg 0%
Valine 1.541mg 1.491mg 0%
Histidine 0.88mg 0.515mg 0%
Omega-3 - EPA 0.363g N/A
Omega-3 - DHA 1.141g N/A
Omega-3 - DPA 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 +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
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 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 -56.1%
Contains more Mono. FatMonounsaturated fat +193.8%
Contains more Poly. FatPolyunsaturated fat +379.6%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.