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.
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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 | +∞% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
39%
4%
Minerals Daily Need Coverage Score
53%
103%
Comparison summary
Which food is lower in Cholesterol?
Pumpkin seeds is lower in Cholesterol (difference - 13mg)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 14.47g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 1049mg)
Which food is lower in Saturated fat?
Dashi is lower in Saturated fat (difference - 0.237g)
Which food is lower in glycemic index?
Dashi is lower in glycemic index (difference - 0)
Which food is cheaper?
Dashi is cheaper (difference - $2.2)
Which food is richer in vitamins?
Dashi is relatively richer in vitamins
Which food is richer in minerals?
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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.