Miso vs. Pumpkin seeds — In-Depth Nutrition Comparison
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A recap on differences between miso and pumpkin seeds
- Miso has more manganese, vitamin B2, and vitamin B6; however, pumpkin seeds are higher in zinc, fiber, magnesium, copper, and potassium.
- Miso covers your daily sodium needs 161% more than pumpkin seeds.
- Pumpkin seeds contain 5 times less vitamin B6 than miso. Miso contains 0.199mg of vitamin B6, while pumpkin seeds contain 0.037mg.
- Pumpkin seeds have less sodium.
Food varieties used in this article are Miso 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 PhosphorusPhosphorus | +72.8% |
| Contains more ManganeseManganese | +73.2% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +445.8% |
| Contains more PotassiumPotassium | +337.6% |
| Contains more IronIron | +32.9% |
| Contains more CopperCopper | +64.3% |
| Contains more ZincZinc | +302.3% |
| Contains less SodiumSodium | -99.5% |
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 AVitamin A | +33.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +188.2% |
| Contains more Vitamin B2Vitamin B2 | +348.1% |
| Contains more Vitamin B3Vitamin B3 | +216.8% |
| Contains more Vitamin B5Vitamin B5 | +501.8% |
| Contains more Vitamin B6Vitamin B6 | +437.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +111.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
12.79 g
Fats:
6.01 g
Carbs:
25.37 g
Water:
43.02 g
Other:
12.81 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +856% |
| Contains more OtherOther | +237.1% |
| Contains more ProteinProtein | +45% |
| Contains more FatsFats | +222.8% |
| Contains more CarbsCarbs | +111.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.025 g
Monounsaturated fat:
Mono. Fat
1.118 g
Polyunsaturated fat:
Poly. Fat
2.884 g
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 | -72.1% |
| Contains more Mono. FatMonounsaturated fat | +439.5% |
| Contains more Poly. FatPolyunsaturated fat | +206.7% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 3728mg | 18mg | 161% |
| Zinc | 2.56mg | 10.3mg | 70% |
| Fiber | 5.4g | 18.4g | 52% |
| Magnesium | 48mg | 262mg | 51% |
| Polyunsaturated fat | 2.884g | 8.844g | 40% |
| Copper | 0.42mg | 0.69mg | 30% |
| Vitamin K | 29.3µg | 24% | |
| Potassium | 210mg | 919mg | 21% |
| Fats | 6.01g | 19.4g | 21% |
| Manganese | 0.859mg | 0.496mg | 16% |
| Vitamin B2 | 0.233mg | 0.052mg | 14% |
| Choline | 72.2mg | 13% | |
| Selenium | 7µg | 13% | |
| Vitamin B6 | 0.199mg | 0.037mg | 12% |
| Saturated fat | 1.025g | 3.67g | 12% |
| Protein | 12.79g | 18.55g | 12% |
| Monounsaturated fat | 1.118g | 6.032g | 12% |
| Calories | 198kcal | 446kcal | 12% |
| Iron | 2.49mg | 3.31mg | 10% |
| Phosphorus | 159mg | 92mg | 10% |
| Carbs | 25.37g | 53.75g | 9% |
| Fructose | 6g | 8% | |
| Vitamin B5 | 0.337mg | 0.056mg | 6% |
| Vitamin B1 | 0.098mg | 0.034mg | 5% |
| Vitamin B3 | 0.906mg | 0.286mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Folate | 19µg | 9µg | 3% |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 19.97g | 35.35g | N/A |
| Calcium | 57mg | 55mg | 0% |
| Sugar | 6.2g | N/A | |
| Vitamin A | 4µg | 3µg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Tryptophan | 0.155mg | 0.326mg | 0% |
| Threonine | 0.479mg | 0.683mg | 0% |
| Isoleucine | 0.508mg | 0.956mg | 0% |
| Leucine | 0.82mg | 1.572mg | 0% |
| Lysine | 0.478mg | 1.386mg | 0% |
| Methionine | 0.129mg | 0.417mg | 0% |
| Phenylalanine | 0.486mg | 0.924mg | 0% |
| Valine | 0.547mg | 1.491mg | 0% |
| Histidine | 0.243mg | 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
23%
4%
Minerals Daily Need Coverage Score
108%
103%
Comparison summary
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 6.2g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 3710mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.2)
Which food is lower in Saturated fat?
Miso is lower in Saturated fat (difference - 2.645g)
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 61)
Which food is richer in vitamins?
Miso is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
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.