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Hummus vs. Pumpkin seed — In-Depth Nutrition Comparison

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Differences between Hummus and Pumpkin seed

  • Hummus has more Folate, Vitamin B6, Vitamin B1, and Manganese, while Pumpkin seed has more Zinc, Fiber, Magnesium, Potassium, and Copper.
  • Pumpkin seed's daily need coverage for Zinc is 77% higher.
  • Pumpkin seed contains 21 times less Sodium than Hummus. Hummus contains 379mg of Sodium, while Pumpkin seed contains 18mg.

The food types used in this comparison are Hummus, commercial and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Hummus vs Pumpkin seed 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 Phosphorus +91.3%
Contains more Manganese +55.8%
Contains more Calcium +44.7%
Contains more Iron +35.7%
Contains more Magnesium +269%
Contains more Potassium +303.1%
Contains less Sodium -95.3%
Contains more Zinc +462.8%
Contains more Copper +30.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 92% 51% 76% 21% 50% 50% 176% 101% 15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Phosphorus +91.3%
Contains more Manganese +55.8%
Contains more Calcium +44.7%
Contains more Iron +35.7%
Contains more Magnesium +269%
Contains more Potassium +303.1%
Contains less Sodium -95.3%
Contains more Zinc +462.8%
Contains more Copper +30.9%

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.
Hummus
6
:
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +135.7%
Contains more Vitamin B6 +440.5%
Contains more Folate +822.2%
Contains more Vitamin A +106.7%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +135.7%
Contains more Vitamin B6 +440.5%
Contains more Folate +822.2%
Contains more Vitamin A +106.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +1379.8%
Contains more Protein +134.8%
Contains more Fats +102.1%
Contains more Carbs +276.1%
Contains more Other +134.6%
8% 10% 14% 67%
Protein: 7.9 g
Fats: 9.6 g
Carbs: 14.29 g
Water: 66.59 g
Other: 1.62 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 Water +1379.8%
Contains more Protein +134.8%
Contains more Fats +102.1%
Contains more Carbs +276.1%
Contains more Other +134.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -60.8%
Contains more Monounsaturated Fat +49.3%
Contains more Polyunsaturated fat +144.8%
16% 44% 40%
Saturated Fat: 1.437 g
Monounsaturated Fat: 4.039 g
Polyunsaturated fat: 3.613 g
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -60.8%
Contains more Monounsaturated Fat +49.3%
Contains more Polyunsaturated fat +144.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hummus Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Hummus Pumpkin seed Opinion
Net carbs 8.29g 35.35g Pumpkin seed
Protein 7.9g 18.55g Pumpkin seed
Fats 9.6g 19.4g Pumpkin seed
Carbs 14.29g 53.75g Pumpkin seed
Calories 166kcal 446kcal Pumpkin seed
Fiber 6g 18.4g Pumpkin seed
Calcium 38mg 55mg Pumpkin seed
Iron 2.44mg 3.31mg Pumpkin seed
Magnesium 71mg 262mg Pumpkin seed
Phosphorus 176mg 92mg Hummus
Potassium 228mg 919mg Pumpkin seed
Sodium 379mg 18mg Pumpkin seed
Zinc 1.83mg 10.3mg Pumpkin seed
Copper 0.527mg 0.69mg Pumpkin seed
Manganese 0.773mg 0.496mg Hummus
Selenium 2.6µg Hummus
Vitamin A 30IU 62IU Pumpkin seed
Vitamin A RAE 3µg Pumpkin seed
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.18mg 0.034mg Hummus
Vitamin B2 0.064mg 0.052mg Hummus
Vitamin B3 0.582mg 0.286mg Hummus
Vitamin B5 0.132mg 0.056mg Hummus
Vitamin B6 0.2mg 0.037mg Hummus
Folate 83µg 9µg Hummus
Tryptophan 0.326mg Pumpkin seed
Threonine 0.683mg Pumpkin seed
Isoleucine 0.956mg Pumpkin seed
Leucine 1.572mg Pumpkin seed
Lysine 1.386mg Pumpkin seed
Methionine 0.417mg Pumpkin seed
Phenylalanine 0.924mg Pumpkin seed
Valine 1.491mg Pumpkin seed
Histidine 0.515mg Pumpkin seed
Saturated Fat 1.437g 3.67g Hummus
Monounsaturated Fat 4.039g 6.032g Pumpkin seed
Polyunsaturated fat 3.613g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hummus Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
16%
Hummus
4%
Pumpkin seed
Minerals Daily Need Coverage Score
64%
Hummus
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 2.233g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 6)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.7)
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/nutrients
  2. Pumpkin seed - 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.