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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +91.3%
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 12% 92% 51% 76% 21% 50% 50% 176%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Phosphorus +91.3%
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" chart 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 +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Hummus Pumpkin seed
Rich in minerals ok
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

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
Starch g g
Fructose g g
Sugar g g
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
Vitamin A 30IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan mg 0.326mg Pumpkin seed
Threonine mg 0.683mg Pumpkin seed
Isoleucine mg 0.956mg Pumpkin seed
Leucine mg 1.572mg Pumpkin seed
Lysine mg 1.386mg Pumpkin seed
Methionine mg 0.417mg Pumpkin seed
Phenylalanine mg 0.924mg Pumpkin seed
Valine mg 1.491mg Pumpkin seed
Histidine mg 0.515mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
16
Hummus
4
Pumpkin seed
Mineral Summary Score
66
Hummus
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
47%
Hummus
111%
Pumpkin seed
Carbohydrates
14%
Hummus
54%
Pumpkin seed
Fats
44%
Hummus
90%
Pumpkin seed

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.