Pumpkin vs. Soy sauce — In-Depth Nutrition Comparison
Compare
A recap on differences between pumpkin and soy sauce
- Pumpkin has more vitamin A, vitamin C, copper, and vitamin E; however, soy sauce is higher in manganese, phosphorus, magnesium, vitamin B3, and iron.
- Soy sauce covers your daily sodium needs 239% more than pumpkin.
- Pumpkin has less sodium.
- The glycemic index of pumpkin is higher.
Food varieties used in this article are Pumpkin, raw and Soy sauce made from soy and wheat (shoyu).
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.
| Contains more CopperCopper | +195.3% |
| Contains less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +516.7% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +27.9% |
| Contains more IronIron | +81.3% |
| Contains more ZincZinc | +171.9% |
| Contains more PhosphorusPhosphorus | +277.3% |
| Contains more ManganeseManganese | +714.4% |
| Contains more SeleniumSelenium | +66.7% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +266% |
| Contains more Vitamin B6Vitamin B6 | +142.6% |
| Contains more CholineCholine | +123.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +31.8% |
| Contains more WaterWater | +28.7% |
| Contains more ProteinProtein | +714% |
| Contains more FatsFats | +470% |
| Contains more OtherOther | +1801.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -28.8% |
| Contains more Mono. FatMonounsaturated fat | +576.9% |
| Contains more Poly. FatPolyunsaturated fat | +5160% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 1mg | 5493mg | 239% |
| Vitamin A | 426µg | 0µg | 47% |
| Manganese | 0.125mg | 1.018mg | 39% |
| Phosphorus | 44mg | 166mg | 17% |
| Magnesium | 12mg | 74mg | 15% |
| Protein | 1g | 8.14g | 14% |
| Vitamin C | 9mg | 0mg | 10% |
| Vitamin B3 | 0.6mg | 2.196mg | 10% |
| Copper | 0.127mg | 0.043mg | 9% |
| Iron | 0.8mg | 1.45mg | 8% |
| Vitamin B6 | 0.061mg | 0.148mg | 7% |
| Vitamin E | 1.06mg | 0mg | 7% |
| Zinc | 0.32mg | 0.87mg | 5% |
| Vitamin B2 | 0.11mg | 0.165mg | 4% |
| Potassium | 340mg | 435mg | 3% |
| Choline | 8.2mg | 18.3mg | 2% |
| Polyunsaturated fat | 0.005g | 0.263g | 2% |
| Vitamin K | 1.1µg | 0µg | 1% |
| Folate | 16µg | 14µg | 1% |
| Calories | 26kcal | 53kcal | 1% |
| Vitamin B1 | 0.05mg | 0.033mg | 1% |
| Fats | 0.1g | 0.57g | 1% |
| Fiber | 0.5g | 0.8g | 1% |
| Calcium | 21mg | 33mg | 1% |
| Carbs | 6.5g | 4.93g | 1% |
| Net carbs | 6g | 4.13g | N/A |
| Sugar | 2.76g | 0.4g | N/A |
| Selenium | 0.3µg | 0.5µg | 0% |
| Vitamin B5 | 0.298mg | 0.297mg | 0% |
| Saturated fat | 0.052g | 0.073g | 0% |
| Monounsaturated fat | 0.013g | 0.088g | 0% |
| Tryptophan | 0.012mg | 0.096mg | 0% |
| Threonine | 0.029mg | 0.271mg | 0% |
| Isoleucine | 0.031mg | 0.318mg | 0% |
| Leucine | 0.046mg | 0.537mg | 0% |
| Lysine | 0.054mg | 0.381mg | 0% |
| Methionine | 0.011mg | 0.097mg | 0% |
| Phenylalanine | 0.032mg | 0.353mg | 0% |
| Valine | 0.035mg | 0.332mg | 0% |
| Histidine | 0.016mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
12%
Minerals Daily Need Coverage Score
16%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 2.36g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 37)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 5492mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.021g)
Which food is cheaper?
Pumpkin is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.