Dashi vs. Pumpkin seeds — In-Depth Nutrition Comparison
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The main differences between dashi and pumpkin seeds
- Dashi has more vitamin B2, vitamin B3, and calcium; however, pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium.
- Daily need coverage for zinc for pumpkin seeds is 93% higher.
- Pumpkin seeds have 59 times less sodium than dashi. Dashi has 1067mg of sodium, while pumpkin seeds have 18mg.
Food types used in this article are Soup, bouillon cubes, and granules, low sodium, dry and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.
Infographic
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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 CalciumCalcium | +240% |
| Contains more PhosphorusPhosphorus | +80.4% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +367.9% |
| Contains more PotassiumPotassium | +197.4% |
| Contains more IronIron | +221.4% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +11344.4% |
| Contains less SodiumSodium | -98.3% |
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.
| Contains more Vitamin CVitamin C | +266.7% |
| Contains more Vitamin AVitamin A | +733.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +194.1% |
| Contains more Vitamin B2Vitamin B2 | +726.9% |
| Contains more Vitamin B3Vitamin B3 | +760.1% |
| Contains more Vitamin B6Vitamin B6 | +170.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +133.3% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Zinc | 0.09mg | 10.3mg | 93% |
| Copper | 0mg | 0.69mg | 77% |
| Fiber | 0.2g | 18.4g | 73% |
| Vitamin K | 66.9µg | 56% | |
| Selenium | 27.6µg | 50% | |
| Magnesium | 56mg | 262mg | 49% |
| Sodium | 1067mg | 18mg | 46% |
| Polyunsaturated fat | 4.485g | 8.844g | 29% |
| Vitamin B2 | 0.43mg | 0.052mg | 29% |
| Iron | 1.03mg | 3.31mg | 29% |
| Manganese | 0.496mg | 22% | |
| Choline | 114.5mg | 21% | |
| Potassium | 309mg | 919mg | 18% |
| Vitamin B3 | 2.46mg | 0.286mg | 14% |
| Vitamin B12 | 0.3µg | 0µg | 13% |
| Calcium | 187mg | 55mg | 13% |
| Phosphorus | 166mg | 92mg | 11% |
| Fats | 13.89g | 19.4g | 8% |
| Vitamin B1 | 0.1mg | 0.034mg | 6% |
| Vitamin B6 | 0.1mg | 0.037mg | 5% |
| Vitamin E | 0.72mg | 5% | |
| Protein | 16.7g | 18.55g | 4% |
| Cholesterol | 13mg | 0mg | 4% |
| Carbs | 64.88g | 53.75g | 4% |
| Folate | 21µg | 9µg | 3% |
| Vitamin A | 25µg | 3µg | 2% |
| Monounsaturated fat | 5.365g | 6.032g | 2% |
| Saturated fat | 3.433g | 3.67g | 1% |
| Vitamin B5 | 0.056mg | 1% | |
| Vitamin C | 1.1mg | 0.3mg | 1% |
| Calories | 438kcal | 446kcal | 0% |
| Net carbs | 64.68g | 35.35g | N/A |
| Sugar | 14.47g | N/A | |
| Tryptophan | 0.326mg | 0% | |
| Threonine | 0.683mg | 0% | |
| Isoleucine | 0.956mg | 0% | |
| Leucine | 1.572mg | 0% | |
| Lysine | 1.386mg | 0% | |
| Methionine | 0.417mg | 0% | |
| Phenylalanine | 0.924mg | 0% | |
| Valine | 1.491mg | 0% | |
| Histidine | 0.515mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.7 g
Fats:
13.89 g
Carbs:
64.88 g
Water:
2.3 g
Other:
2.23 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more CarbsCarbs | +20.7% |
| Contains more ProteinProtein | +11.1% |
| Contains more FatsFats | +39.7% |
| Contains more WaterWater | +95.7% |
| Contains more OtherOther | +70.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.433 g
Monounsaturated fat:
Mono. Fat
5.365 g
Polyunsaturated fat:
Poly. Fat
4.485 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains more Mono. FatMonounsaturated fat | +12.4% |
| Contains more Poly. FatPolyunsaturated fat | +97.2% |
~equal in
Saturated fat
~3.67g
