Salmon vs. Pumpkin Seeds
Nutrition comparison of Salmon and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and pumpkin seeds:
- Both pumpkin seeds and salmon are high in calories, potassium and protein.
- For omega-3 fatty acids, salmon has more dha, epa and dpa than pumpkin seed.
- Pumpkin seed is a great source of calcium.
- Pumpkin seed is an excellent source of dietary fiber and iron.
- Salmon has 3.5 times less saturated fat than pumpkin seed.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and salmon are high in calories. Pumpkin seed has 251% more calories than salmon - pumpkin seed has 446 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and lighter in fat compared to pumpkin seeds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Pumpkin Seeds | |
|---|---|---|
| Protein | 67% | 16% |
| Carbohydrates | ~ | 46% |
| Fat | 33% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin seed is high in carbohydrates and salmon has less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Pumpkin seed is an excellent source of dietary fiber and it has more dietary fiber than salmon - pumpkin seed has 18.4g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both pumpkin seeds and salmon are high in protein. Salmon has 11% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Salmon has 3.5 times less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and pumpkin seeds are low in trans fat - salmon has 0.03g of trans fat per 100 grams and pumpkin seed does not contain significant amounts.
cholesterol
Pumpkin seed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and pumpkin seed does not contain significant amounts.
Vitamins
Vitamin C
Pumpkin seeds and salmon contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 10 times more Vitamin A than pumpkin seed - pumpkin seed has 3ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than pumpkin seed - salmon has 435iu of Vitamin D per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than pumpkin seed - salmon has 0.4mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Salmon and pumpkin seeds contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both salmon and pumpkin seeds contain significant amounts of riboflavin and folate.
| Salmon | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.08 MG | 0.034 MG |
| Riboflavin | 0.105 MG | 0.052 MG |
| Niacin | 7.995 MG | 0.286 MG |
| Pantothenic acid | 1.03 MG | 0.056 MG |
| Vitamin B6 | 0.611 MG | 0.037 MG |
| Folate | 4 UG | 9 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Pumpkin seed is a great source of calcium and it has 686% more calcium than salmon - pumpkin seed has 55mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 771% more iron than salmon - pumpkin seed has 3.3mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both pumpkin seeds and salmon are high in potassium. Pumpkin seed has 151% more potassium than salmon - pumpkin seed has 919mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DHA, EPA and DPA than pumpkin seed per 100 grams. Both salmon and pumpkin seeds contain significant amounts of alpha linoleic acid (ALA).
| Salmon | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.077 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than salmon per 100 grams.
| Salmon | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 8.759 G |
| Total | 0.085 G | 8.759 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Salmon (Fish, salmon, pink, raw) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Salmon g
()
|
Daily Values (%) |
Pumpkin Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or salmon contain more calories in 100 grams?Both pumpkin seeds and salmon are high in calories. Pumpkin seed has 250% more calories than salmon - pumpkin seed has 446 calories in 100g and salmon has 127 calories.
Is pumpkin seeds or salmon better for protein?
Both pumpkin seeds and salmon are high in protein. Salmon has 10% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and salmon has 20.5g of protein.
Does pumpkin seeds or salmon have more carbohydrates?
By weight, pumpkin seed is high in carbohydrates and salmon has fewer carbohydrates than pumpkin seed - pumpkin seed has 53.8g of carbs for 100g and salmon has no carbs..
Does pumpkin seeds or salmon contain more iron?
Pumpkin seed is an abundant source of iron and it has 770% more iron than salmon - pumpkin seed has 3.3mg of iron in 100 grams and salmon has 0.38mg of iron.
Does pumpkin seeds or salmon contain more potassium?
Both pumpkin seeds and salmon are high in potassium. Pumpkin seed has 150% more potassium than salmon - pumpkin seed has 919mg of potassium in 100 grams and salmon has 366mg of potassium.