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  6. Hoisin sauce vs. Pumpkin seeds

Hoisin sauce vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are hoisin sauce and pumpkin seeds different?

  • Hoisin sauce is richer in vitamin B2, while pumpkin seeds are higher in zinc, copper, fiber, magnesium, iron, potassium, and manganese.
  • Pumpkin seeds cover your daily need for zinc, 91% more than hoisin sauce.
  • Hoisin sauce contains 90 times more sodium than pumpkin seeds. Hoisin sauce contains 1615mg of sodium, while pumpkin seeds contain 18mg.

Sauce, hoisin, ready-to-serve and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Hoisin sauce vs Pumpkin seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +991.7%
Contains more CalciumCalcium +71.9%
Contains more PotassiumPotassium +672.3%
Contains more IronIron +227.7%
Contains more CopperCopper +439.1%
Contains more ZincZinc +3118.8%
Contains more PhosphorusPhosphorus +142.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +95.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +155.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +750%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hoisin sauce Pumpkin seeds DV% diff.
Zinc 0.32mg 10.3mg 91%
Sodium 1615mg 18mg 69%
Copper 0.128mg 0.69mg 62%
Fiber 2.8g 18.4g 62%
Magnesium 24mg 262mg 57%
Polyunsaturated fat 1.698g 8.844g 48%
Protein 3.31g 18.55g 30%
Iron 1.01mg 3.31mg 29%
Fats 3.39g 19.4g 25%
Potassium 119mg 919mg 24%
Saturated fat 0.568g 3.67g 14%
Vitamin B2 0.217mg 0.052mg 13%
Monounsaturated fat 0.963g 6.032g 13%
Manganese 0.254mg 0.496mg 11%
Calories 220kcal 446kcal 11%
Phosphorus 38mg 92mg 8%
Vitamin B3 1.17mg 0.286mg 6%
Folate 23µg 9µg 4%
Vitamin B1 0.004mg 0.034mg 3%
Selenium 1.8µg 3%
Carbs 44.08g 53.75g 3%
Vitamin E 0.28mg 2%
Calcium 32mg 55mg 2%
Vitamin B6 0.062mg 0.037mg 2%
Cholesterol 3mg 0mg 1%
Choline 8mg 1%
Vitamin C 0.4mg 0.3mg 0%
Net carbs 41.28g 35.35g N/A
Sugar 27.26g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.068mg 0.056mg 0%
Vitamin K 0.5µg 0%
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
3% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 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 WaterWater +882.9%
Contains more OtherOther +31.3%
Contains more ProteinProtein +460.4%
Contains more FatsFats +472.3%
Contains more CarbsCarbs +21.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -84.5%
Contains more Mono. FatMonounsaturated fat +526.4%
Contains more Poly. FatPolyunsaturated fat +420.8%

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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. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/nutrients
  2. Pumpkin seeds - 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.