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Hummus vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Differences between hummus and pumpkin seeds

  • Hummus has more folate, vitamin B6, vitamin B1, and manganese, while pumpkin seeds have more zinc, fiber, magnesium, potassium, and copper.
  • Pumpkin seeds' daily need coverage for zinc is 77% higher.
  • Pumpkin seeds contain 21 times less sodium than hummus. Hummus contains 379mg of sodium, while pumpkin seeds contain 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 seeds 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.
Hummus
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 51% 11% 20% 92% 176% 50% 75% 49% 101% 14%
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 PhosphorusPhosphorus +91.3%
Contains more ManganeseManganese +55.8%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +269%
Contains more CalciumCalcium +44.7%
Contains more PotassiumPotassium +303.1%
Contains more IronIron +35.7%
Contains more CopperCopper +30.9%
Contains more ZincZinc +462.8%
Contains less SodiumSodium -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.
Hummus
6
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 0% 0% 0% 0% 45% 15% 11% 7.9% 46% 0% 0% 62% 0%
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 B1Vitamin B1 +429.4%
Contains more Vitamin B2Vitamin B2 +23.1%
Contains more Vitamin B3Vitamin B3 +103.5%
Contains more Vitamin B5Vitamin B5 +135.7%
Contains more Vitamin B6Vitamin B6 +440.5%
Contains more FolateFolate +822.2%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Hummus Pumpkin seeds DV% diff.
Zinc 1.83mg 10.3mg 77%
Fiber 6g 18.4g 50%
Magnesium 71mg 262mg 45%
Polyunsaturated fat 3.613g 8.844g 35%
Protein 7.9g 18.55g 21%
Potassium 228mg 919mg 20%
Folate 83µg 9µg 19%
Copper 0.527mg 0.69mg 18%
Sodium 379mg 18mg 16%
Fats 9.6g 19.4g 15%
Calories 166kcal 446kcal 14%
Carbs 14.29g 53.75g 13%
Vitamin B6 0.2mg 0.037mg 13%
Manganese 0.773mg 0.496mg 12%
Vitamin B1 0.18mg 0.034mg 12%
Phosphorus 176mg 92mg 12%
Iron 2.44mg 3.31mg 11%
Saturated fat 1.437g 3.67g 10%
Monounsaturated fat 4.039g 6.032g 5%
Selenium 2.6µg 5%
Vitamin B3 0.582mg 0.286mg 2%
Vitamin B5 0.132mg 0.056mg 2%
Calcium 38mg 55mg 2%
Vitamin B2 0.064mg 0.052mg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 8.29g 35.35g N/A
Vitamin A 3µg 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
Hummus
1
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 WaterWater +1379.8%
Contains more ProteinProtein +134.8%
Contains more FatsFats +102.1%
Contains more CarbsCarbs +276.1%
Contains more OtherOther +134.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hummus
1
16% 44% 40%
Saturated fat: Sat. Fat 1.437 g
Monounsaturated fat: Mono. Fat 4.039 g
Polyunsaturated fat: Poly. Fat 3.613 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 -60.8%
Contains more Mono. FatMonounsaturated fat +49.3%
Contains more Poly. FatPolyunsaturated fat +144.8%

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