Fish Sunfish Pumpkin SeedvsHam Minced
ðŊWhen to Eat What
Goal-based picks for Fish Sunfish Pumpkin Seed vs Ham Minced
Go with Fish Sunfish Pumpkin Seed at just 89 kcal per 100g â 66% fewer calories.
Ham Minced will keep you satisfied longer with 16.3g protein, 20.7g fat â fat and protein slow digestion while fiber adds bulk, keeping hunger at bay.
Fish Sunfish Pumpkin Seed packs 19.4g of protein per 100g (87% of calories from protein) â the better pick for muscle growth and recovery.
Fish Sunfish Pumpkin Seed is the heart-friendlier option with lower saturated fat, less sodium, more potassium.
Fish Sunfish Pumpkin Seed provides 80mg of calcium per 100g â a much better source for bone health.
Fish Sunfish Pumpkin Seed edges ahead overall with more protein, less saturated fat â making it the more nutritious option for everyday eating.
ðĨCalorie Breakdown
ðŠMacronutrient Comparison
ðFull Nutrition Comparison
| Nutrient | Fish Sunfish Pumpkin Seed | Ham Minced | Diff |
|---|---|---|---|
| ðŠMacronutrients | |||
| Calories | 89kcal4% | 263kcal13% | <0.1kcal |
| Protein | 19g39% | 16g33% | +3.1g |
| Total Fat | 0.70g1% | 21g27% | <0.1g |
| Saturated Fat | 0.14g1% | 7.2g36% | <0.1g |
| Cholesterol | 67mg22% | 70mg23% | <0.1mg |
| Carbohydrates | 0g0% | 1.8g1% | <0.1g |
| Dietary Fiber | 0g0% | 0g0% | â |
| Sugars | â | 0g | â |
| âĻVitamins | |||
| Vitamin A | 15mcg2% | 0mcg0% | +15mcg |
| Vitamin C | 1.0mg1% | 0mg0% | +1.0mg |
| Vitamin D | â | 0.70mcg3% | â |
| Vitamin E | â | 0.27mg2% | â |
| Vitamin K | â | 0mcg0% | â |
| Vitamin B6 | 0.12mg7% | 0.26mg15% | <0.1mg |
| Vitamin B12 | 2.0mcg83% | 0.95mcg40% | +1.1mcg |
| Folate | 15mcg4% | 1.0mcg0% | +14mcg |
| Thiamin (B1) | <0.1mg7% | 0.71mg59% | <0.1mg |
| Riboflavin (B2) | <0.1mg5% | 0.19mg15% | <0.1mg |
| Niacin (B3) | 1.2mg8% | 4.2mg26% | <0.1mg |
| ðķMinerals | |||
| Sodium | 80mg3% | 1240mg54% | <0.1mg |
| Calcium | 80mg6% | 10mg1% | +70mg |
| Iron | 1.2mg7% | 0.79mg4% | +0.41mg |
| Potassium | 350mg7% | 311mg7% | +39mg |
| Phosphorus | 180mg14% | 157mg13% | +23mg |
| Magnesium | 30mg7% | 16mg4% | +14mg |
| Zinc | 1.6mg14% | 1.9mg17% | <0.1mg |
| Copper | 0.30mg33% | <0.1mg9% | +0.22mg |
| Manganese | 0.70mg30% | <0.1mg1% | +0.67mg |
| Selenium | 13mcg23% | 20mcg36% | <0.1mcg |
ðŽNutritional Analysis
Calories: Fish Sunfish Pumpkin Seed is significantly lower in calories at just 89 kcal per 100g compared to 263 kcal for Ham Minced â that's 196% fewer calories, making Fish Sunfish Pumpkin Seed the better choice for calorie-conscious diets.
Protein: Fish Sunfish Pumpkin Seed provides more protein with 19.4g versus 16.3g per 100g. In terms of protein-to-calorie efficiency, Fish Sunfish Pumpkin Seed offers better value for building and maintaining muscle.
Fat: Fish Sunfish Pumpkin Seed is the leaner option with 0.7g of total fat per 100g compared to 20.7g. Fish Sunfish Pumpkin Seed has less saturated fat (0.139g vs 7.18g).
Key Vitamins: The most notable vitamin differences are in Vitamin A (Fish Sunfish Pumpkin Seed: 15mcg vs 0mcg), Vitamin C (Fish Sunfish Pumpkin Seed: 1mg vs 0mg), Folate (Fish Sunfish Pumpkin Seed: 15mcg vs 1mcg).
Key Minerals: Notable mineral differences include Manganese (Fish Sunfish Pumpkin Seed: 0.7mg vs 0.031mg), Sodium (Ham Minced: 1240mg vs 80mg), Calcium (Fish Sunfish Pumpkin Seed: 80mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Fish Sunfish Pumpkin Seed fits a low-fat diet. Fish Sunfish Pumpkin Seed fits a low-sodium diet.