Side-by-Side Comparison

Atlantic Salmon (Cooked/Baked) vs Pumpkin Seeds (Pepitas)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Clean shelled green pumpkin seed pepitas on light wooden surface

nuts seeds

Pumpkin Seeds (Pepitas)

559Calories

30.2Protein

6.0Fiber

1.9Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-63%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) has fewer calories (energy) (206 kcal vs 559 kcal, 353 kcal less).

Higher Protein

+37%

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 30.2 g vs 22.1 g in Atlantic Salmon (Cooked/Baked) (+8.1 g, +37%).

Higher Dietary Fiber

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 6.0 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+6.0 g).

Higher Vitamin C

Pumpkin Seeds (Pepitas)

Pumpkin Seeds (Pepitas) provides 1.9 mg vs 0 mg in Atlantic Salmon (Cooked/Baked) (+1.9 mg).

Comparing per 100 g standard edible portion.

Nutrient

Atlantic Salmon (Cooked/Baked)100 g edible portion

Pumpkin Seeds (Pepitas)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Pumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Pumpkin Seeds (Pepitas)

559 kcal28% DV

Pumpkin Seeds (Pepitas) provides 559 kcal vs 206 kcal in Atlantic Salmon (Cooked/Baked) (+353 kcal, +171%).

ProteinPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Pumpkin Seeds (Pepitas)

30.2 g60% DV

Pumpkin Seeds (Pepitas) provides 30.2 g vs 22.1 g in Atlantic Salmon (Cooked/Baked) (+8.1 g, +37%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

10.7 g4% DV

Pumpkin Seeds (Pepitas) has higher carbohydrates (10.7 g vs 0 g).

Dietary FiberPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

6.0 g21% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (6.0 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Pumpkin Seeds (Pepitas)

49.1 g63% DV

Pumpkin Seeds (Pepitas) provides 49.1 g vs 12.4 g in Atlantic Salmon (Cooked/Baked) (+36.7 g, +297%).

Total SugarsPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

1.4 g3% DV

Pumpkin Seeds (Pepitas) has higher total sugars (1.4 g vs 0 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Pumpkin Seeds (Pepitas)

1.9 mg2% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.9 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Pumpkin Seeds (Pepitas)

1.0 µg

Atlantic Salmon (Cooked/Baked) provides 12 µg vs 1.0 µg in Pumpkin Seeds (Pepitas) (+11 µg, +1100%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Pumpkin Seeds (Pepitas)

2.2 mg15% DV

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 2.2 mg in Pumpkin Seeds (Pepitas) (+1.4 mg, +63%).

Vitamin KPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

Pumpkin Seeds (Pepitas)

7.3 µg6% DV

Pumpkin Seeds (Pepitas) provides 7.3 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+7.2 µg, +7200%).

Folate (DFE)Pumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Pumpkin Seeds (Pepitas)

58 µg14% DV

Pumpkin Seeds (Pepitas) provides 58 µg vs 29 µg in Atlantic Salmon (Cooked/Baked) (+29 µg, +100%).

Thiamin (Vitamin B1)Similar

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Pumpkin Seeds (Pepitas)

0.27 mg23% DV

Both Atlantic Salmon (Cooked/Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of thiamin (vitamin b1) (0.23 mg).

Riboflavin (Vitamin B2)Similar

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Both Atlantic Salmon (Cooked/Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Pumpkin Seeds (Pepitas)

5.0 mg31% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 5.0 mg in Pumpkin Seeds (Pepitas) (+3.7 mg, +73%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Pumpkin Seeds (Pepitas)

0.75 mg15% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.75 mg in Pumpkin Seeds (Pepitas) (+0.91 mg, +121%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Pumpkin Seeds (Pepitas)

0.14 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.50 mg, +348%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Pumpkin Seeds (Pepitas)

7.0 mg

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 7.0 mg in Pumpkin Seeds (Pepitas) (+53.0 mg, +757%).

PotassiumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Pumpkin Seeds (Pepitas)

809 mg17% DV

Pumpkin Seeds (Pepitas) provides 809 mg vs 384 mg in Atlantic Salmon (Cooked/Baked) (+425 mg, +111%).

CalciumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Pumpkin Seeds (Pepitas)

46.0 mg4% DV

Pumpkin Seeds (Pepitas) provides 46.0 mg vs 12.0 mg in Atlantic Salmon (Cooked/Baked) (+34.0 mg, +283%).

IronPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Pumpkin Seeds (Pepitas)

8.8 mg49% DV

Pumpkin Seeds (Pepitas) provides 8.8 mg vs 0.80 mg in Atlantic Salmon (Cooked/Baked) (+8.0 mg, +1002%).

MagnesiumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Pumpkin Seeds (Pepitas)

592 mg141% DV

Pumpkin Seeds (Pepitas) provides 592 mg vs 30.0 mg in Atlantic Salmon (Cooked/Baked) (+562 mg, +1873%).

PhosphorusPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Pumpkin Seeds (Pepitas)

1,233 mg99% DV

Pumpkin Seeds (Pepitas) provides 1,233 mg vs 252 mg in Atlantic Salmon (Cooked/Baked) (+981 mg, +389%).

ZincPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Pumpkin Seeds (Pepitas)

7.8 mg71% DV

Pumpkin Seeds (Pepitas) provides 7.8 mg vs 0.64 mg in Atlantic Salmon (Cooked/Baked) (+7.2 mg, +1120%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Pumpkin Seeds (Pepitas)

8.7 g43% DV

Pumpkin Seeds (Pepitas) provides 8.7 g vs 2.5 g in Atlantic Salmon (Cooked/Baked) (+6.2 g, +246%).

Nutrient

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Pumpkin Seeds (Pepitas)10 g (1 tablespoon (10 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Pumpkin Seeds (Pepitas)

56 kcal3% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 56 kcal in Pumpkin Seeds (Pepitas) (+261 kcal, +468%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Pumpkin Seeds (Pepitas)

3.0 g6% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 3.0 g in Pumpkin Seeds (Pepitas) (+31.0 g, +1026%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

1.1 g

Pumpkin Seeds (Pepitas) has higher carbohydrates (1.1 g vs 0 g).

Dietary FiberPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

0.60 g2% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (0.60 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Pumpkin Seeds (Pepitas)

4.9 g6% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 4.9 g in Pumpkin Seeds (Pepitas) (+14.1 g, +288%).

Total SugarsPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

0.14 g

Pumpkin Seeds (Pepitas) provides slightly more total sugars (0.14 g vs 0 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Pumpkin Seeds (Pepitas)

0.19 mg

Pumpkin Seeds (Pepitas) provides slightly more vitamin c (0.19 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Pumpkin Seeds (Pepitas)

0.1 µg

Atlantic Salmon (Cooked/Baked) provides 18 µg vs 0.1 µg in Pumpkin Seeds (Pepitas) (+18 µg, +18380%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Pumpkin Seeds (Pepitas)

0.22 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 0.22 mg in Pumpkin Seeds (Pepitas) (+5.2 mg, +2408%).

Vitamin KPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.2 µg

Pumpkin Seeds (Pepitas)

0.7 µg1% DV

Pumpkin Seeds (Pepitas) provides 0.7 µg vs 0.2 µg in Atlantic Salmon (Cooked/Baked) (+0.6 µg, +374%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Pumpkin Seeds (Pepitas)

5.8 µg1% DV

Atlantic Salmon (Cooked/Baked) provides 45 µg vs 5.8 µg in Pumpkin Seeds (Pepitas) (+39 µg, +670%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 0.35 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.32 mg, +1175%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Pumpkin Seeds (Pepitas)

0.02 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.02 mg in Pumpkin Seeds (Pepitas) (+0.19 mg, +1269%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Pumpkin Seeds (Pepitas)

0.50 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.50 mg in Pumpkin Seeds (Pepitas) (+12.8 mg, +2571%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Pumpkin Seeds (Pepitas)

0.08 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+2.5 mg, +3309%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Pumpkin Seeds (Pepitas)

0.01 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.01 mg in Pumpkin Seeds (Pepitas) (+0.97 mg, +6792%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Pumpkin Seeds (Pepitas)

0.70 mg

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 0.70 mg in Pumpkin Seeds (Pepitas) (+91.7 mg, +13100%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Pumpkin Seeds (Pepitas)

80.9 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 80.9 mg in Pumpkin Seeds (Pepitas) (+510 mg, +631%).

CalciumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Pumpkin Seeds (Pepitas)

4.6 mg

Atlantic Salmon (Cooked/Baked) provides 18.5 mg vs 4.6 mg in Pumpkin Seeds (Pepitas) (+13.9 mg, +302%).

IronAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Pumpkin Seeds (Pepitas)

0.88 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 mg vs 0.88 mg in Pumpkin Seeds (Pepitas) (+0.35 mg, +40%).

MagnesiumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Pumpkin Seeds (Pepitas)

59.2 mg14% DV

Pumpkin Seeds (Pepitas) provides 59.2 mg vs 46.2 mg in Atlantic Salmon (Cooked/Baked) (+13.0 mg, +28%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Pumpkin Seeds (Pepitas)

123 mg10% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 123 mg in Pumpkin Seeds (Pepitas) (+265 mg, +215%).

ZincAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Pumpkin Seeds (Pepitas)

0.78 mg7% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.78 mg in Pumpkin Seeds (Pepitas) (+0.20 mg, +26%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Pumpkin Seeds (Pepitas)

0.87 g4% DV

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 0.87 g in Pumpkin Seeds (Pepitas) (+3.0 g, +345%).

Nutrient

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Pumpkin Seeds (Pepitas)Amount per 100 kcal (18 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Pumpkin Seeds (Pepitas)

101 kcal5% DV

Both Atlantic Salmon (Cooked/Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (101 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Pumpkin Seeds (Pepitas)

5.4 g11% DV

Atlantic Salmon (Cooked/Baked) provides 10.8 g vs 5.4 g in Pumpkin Seeds (Pepitas) (+5.4 g, +99%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

1.9 g1% DV

Pumpkin Seeds (Pepitas) has higher carbohydrates (1.9 g vs 0 g).

Dietary FiberPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

1.1 g4% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (1.1 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Pumpkin Seeds (Pepitas)

8.8 g11% DV

Pumpkin Seeds (Pepitas) provides 8.8 g vs 6.1 g in Atlantic Salmon (Cooked/Baked) (+2.8 g, +46%).

Total SugarsPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

0.25 g1% DV

Pumpkin Seeds (Pepitas) has higher total sugars (0.25 g vs 0 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Pumpkin Seeds (Pepitas)

0.34 mg

Pumpkin Seeds (Pepitas) has higher vitamin c (0.34 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Pumpkin Seeds (Pepitas)

0.2 µg

Atlantic Salmon (Cooked/Baked) provides 5.9 µg vs 0.2 µg in Pumpkin Seeds (Pepitas) (+5.7 µg, +3167%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Pumpkin Seeds (Pepitas)

0.39 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.39 mg in Pumpkin Seeds (Pepitas) (+1.3 mg, +343%).

Vitamin KPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.0 µg

Pumpkin Seeds (Pepitas)

1.3 µg1% DV

Pumpkin Seeds (Pepitas) provides 1.3 µg vs 0.0 µg in Atlantic Salmon (Cooked/Baked) (+1.3 µg, +2582%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Pumpkin Seeds (Pepitas)

10 µg3% DV

Atlantic Salmon (Cooked/Baked) provides 14 µg vs 10 µg in Pumpkin Seeds (Pepitas) (+3.8 µg, +36%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Pumpkin Seeds (Pepitas)

0.05 mg4% DV

Atlantic Salmon (Cooked/Baked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Both Atlantic Salmon (Cooked/Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Pumpkin Seeds (Pepitas)

0.90 mg6% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 0.90 mg in Pumpkin Seeds (Pepitas) (+3.3 mg, +372%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Pumpkin Seeds (Pepitas)

0.14 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.14 mg in Pumpkin Seeds (Pepitas) (+0.68 mg, +503%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Pumpkin Seeds (Pepitas)

0.03 mg2% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.03 mg in Pumpkin Seeds (Pepitas) (+0.29 mg, +1118%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Pumpkin Seeds (Pepitas)

1.3 mg

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 1.3 mg in Pumpkin Seeds (Pepitas) (+28.1 mg, +2233%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Pumpkin Seeds (Pepitas)

146 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 188 mg vs 146 mg in Pumpkin Seeds (Pepitas) (+42.5 mg, +29%).

CalciumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

5.9 mg

Pumpkin Seeds (Pepitas)

8.3 mg1% DV

Pumpkin Seeds (Pepitas) provides 8.3 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+2.4 mg, +41%).

IronPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Pumpkin Seeds (Pepitas)

1.6 mg9% DV

Pumpkin Seeds (Pepitas) provides 1.6 mg vs 0.39 mg in Atlantic Salmon (Cooked/Baked) (+1.2 mg, +305%).

MagnesiumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Pumpkin Seeds (Pepitas)

107 mg25% DV

Pumpkin Seeds (Pepitas) provides 107 mg vs 14.7 mg in Atlantic Salmon (Cooked/Baked) (+91.9 mg, +625%).

PhosphorusPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Pumpkin Seeds (Pepitas)

222 mg18% DV

Pumpkin Seeds (Pepitas) provides 222 mg vs 123 mg in Atlantic Salmon (Cooked/Baked) (+98.5 mg, +80%).

ZincPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Pumpkin Seeds (Pepitas)

1.4 mg13% DV

Pumpkin Seeds (Pepitas) provides 1.4 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+1.1 mg, +348%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Pumpkin Seeds (Pepitas)

1.6 g8% DV

Pumpkin Seeds (Pepitas) provides 1.6 g vs 1.2 g in Atlantic Salmon (Cooked/Baked) (+0.33 g, +27%).

Nutrient

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Pumpkin Seeds (Pepitas)Normalized to 300 kcal (54 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Pumpkin Seeds (Pepitas)

302 kcal15% DV

Both Atlantic Salmon (Cooked/Baked) and Pumpkin Seeds (Pepitas) provide similar amounts of calories (energy) (301 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Pumpkin Seeds (Pepitas)

16.3 g33% DV

Atlantic Salmon (Cooked/Baked) provides 32.3 g vs 16.3 g in Pumpkin Seeds (Pepitas) (+15.9 g, +98%).

CarbohydratesPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

5.8 g2% DV

Pumpkin Seeds (Pepitas) has higher carbohydrates (5.8 g vs 0 g).

Dietary FiberPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

3.2 g12% DV

Pumpkin Seeds (Pepitas) has higher dietary fiber (3.2 g vs 0 g).

Total FatPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Pumpkin Seeds (Pepitas)

26.5 g34% DV

Pumpkin Seeds (Pepitas) provides 26.5 g vs 18.0 g in Atlantic Salmon (Cooked/Baked) (+8.5 g, +47%).

Total SugarsPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 g

Pumpkin Seeds (Pepitas)

0.76 g2% DV

Pumpkin Seeds (Pepitas) has higher total sugars (0.76 g vs 0 g).

Vitamins12 nutrients

Vitamin CPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0 mg

Pumpkin Seeds (Pepitas)

1.0 mg1% DV

Pumpkin Seeds (Pepitas) has higher vitamin c (1.0 mg vs 0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Pumpkin Seeds (Pepitas)

0.5 µg

Atlantic Salmon (Cooked/Baked) provides 18 µg vs 0.5 µg in Pumpkin Seeds (Pepitas) (+17 µg, +3144%).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Pumpkin Seeds (Pepitas)

1.2 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 1.2 mg in Pumpkin Seeds (Pepitas) (+4.0 mg, +340%).

Vitamin KPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.1 µg

Pumpkin Seeds (Pepitas)

3.9 µg3% DV

Pumpkin Seeds (Pepitas) provides 3.9 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+3.8 µg, +2600%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Pumpkin Seeds (Pepitas)

31 µg8% DV

Atlantic Salmon (Cooked/Baked) provides 42 µg vs 31 µg in Pumpkin Seeds (Pepitas) (+11 µg, +35%).

Thiamin (Vitamin B1)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Pumpkin Seeds (Pepitas)

0.15 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 0.33 mg vs 0.15 mg in Pumpkin Seeds (Pepitas) (+0.18 mg, +124%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Pumpkin Seeds (Pepitas)

0.08 mg6% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.20 mg vs 0.08 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Pumpkin Seeds (Pepitas)

2.7 mg17% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 2.7 mg in Pumpkin Seeds (Pepitas) (+9.9 mg, +369%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Pumpkin Seeds (Pepitas)

0.41 mg8% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 0.41 mg in Pumpkin Seeds (Pepitas) (+2.0 mg, +498%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Pumpkin Seeds (Pepitas)

0.08 mg5% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.08 mg in Pumpkin Seeds (Pepitas) (+0.86 mg, +1110%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Pumpkin Seeds (Pepitas)

0 µg

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Pumpkin Seeds (Pepitas)

3.8 mg

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 3.8 mg in Pumpkin Seeds (Pepitas) (+83.8 mg, +2217%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Pumpkin Seeds (Pepitas)

437 mg9% DV

Atlantic Salmon (Cooked/Baked) provides 561 mg vs 437 mg in Pumpkin Seeds (Pepitas) (+124 mg, +28%).

CalciumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Pumpkin Seeds (Pepitas)

24.8 mg2% DV

Pumpkin Seeds (Pepitas) provides 24.8 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+7.3 mg, +42%).

IronPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Pumpkin Seeds (Pepitas)

4.8 mg26% DV

Pumpkin Seeds (Pepitas) provides 4.8 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+3.6 mg, +308%).

MagnesiumPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Pumpkin Seeds (Pepitas)

320 mg76% DV

Pumpkin Seeds (Pepitas) provides 320 mg vs 43.8 mg in Atlantic Salmon (Cooked/Baked) (+276 mg, +630%).

PhosphorusPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Pumpkin Seeds (Pepitas)

666 mg53% DV

Pumpkin Seeds (Pepitas) provides 666 mg vs 368 mg in Atlantic Salmon (Cooked/Baked) (+298 mg, +81%).

ZincPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Pumpkin Seeds (Pepitas)

4.2 mg38% DV

Pumpkin Seeds (Pepitas) provides 4.2 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+3.3 mg, +351%).

Lipids1 nutrients

Saturated FatPumpkin Seeds (Pepitas) higher

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Pumpkin Seeds (Pepitas)

4.7 g23% DV

Pumpkin Seeds (Pepitas) provides 4.7 g vs 3.7 g in Atlantic Salmon (Cooked/Baked) (+1.0 g, +28%).

Atlantic Salmon (Cooked/Baked) vs Pumpkin Seeds (Pepitas)

Atlantic Salmon (Cooked/Baked)

Pumpkin Seeds (Pepitas)

Nutritional Takeaways

Comparison Summary