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  6. Pumpkin seeds vs. Dashi

Pumpkin seeds vs. Dashi — In-Depth Nutrition Comparison

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The main differences between pumpkin seeds and dashi

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, and potassium; however, dashi has more vitamin B2, vitamin B3, and calcium.
  • Daily need coverage for zinc for pumpkin seeds is 93% higher.
  • Pumpkin seeds are lower in sodium.

Food types used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soup, bouillon cubes, and granules, low sodium, dry.

Infographic

Pumpkin seeds vs Dashi 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Dashi
Dashi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 56% 27% 39% 0% 2.5% 71% 139% 0% 151%
Contains more MagnesiumMagnesium +367.9%
Contains more PotassiumPotassium +197.4%
Contains more IronIron +221.4%
Contains more CopperCopper +∞%
Contains more ZincZinc +11344.4%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +240%
Contains more PhosphorusPhosphorus +80.4%

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% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Dashi
Dashi
11
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 3.7% 8.3% 14% 0% 25% 99% 46% 0% 23% 38% 167% 16% 62%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin CVitamin C +266.7%
Contains more Vitamin AVitamin A +733.3%
Contains more Vitamin B1Vitamin B1 +194.1%
Contains more Vitamin B2Vitamin B2 +726.9%
Contains more Vitamin B3Vitamin B3 +760.1%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Dashi DV% diff.
Zinc 10.3mg 0.09mg 93%
Copper 0.69mg 0mg 77%
Fiber 18.4g 0.2g 73%
Vitamin K 66.9µg 56%
Selenium 27.6µg 50%
Magnesium 262mg 56mg 49%
Sodium 18mg 1067mg 46%
Polyunsaturated fat 8.844g 4.485g 29%
Vitamin B2 0.052mg 0.43mg 29%
Iron 3.31mg 1.03mg 29%
Manganese 0.496mg 22%
Choline 114.5mg 21%
Potassium 919mg 309mg 18%
Vitamin B3 0.286mg 2.46mg 14%
Vitamin B12 0µg 0.3µg 13%
Calcium 55mg 187mg 13%
Phosphorus 92mg 166mg 11%
Fats 19.4g 13.89g 8%
Vitamin B1 0.034mg 0.1mg 6%
Vitamin B6 0.037mg 0.1mg 5%
Vitamin E 0.72mg 5%
Protein 18.55g 16.7g 4%
Cholesterol 0mg 13mg 4%
Carbs 53.75g 64.88g 4%
Folate 9µg 21µg 3%
Vitamin A 3µg 25µg 2%
Monounsaturated fat 6.032g 5.365g 2%
Saturated fat 3.67g 3.433g 1%
Vitamin B5 0.056mg 1%
Vitamin C 0.3mg 1.1mg 1%
Calories 446kcal 438kcal 0%
Net carbs 35.35g 64.68g N/A
Sugar 14.47g N/A
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
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
Dashi
Dashi
1
17% 14% 65% 2% 2%
Protein: 16.7 g
Fats: 13.89 g
Carbs: 64.88 g
Water: 2.3 g
Other: 2.23 g
Contains more FatsFats +39.7%
Contains more WaterWater +95.7%
Contains more OtherOther +70.4%
Contains more CarbsCarbs +20.7%
~equal in Protein ~16.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Dashi
Dashi
1
26% 40% 34%
Saturated fat: Sat. Fat 3.433 g
Monounsaturated fat: Mono. Fat 5.365 g
Polyunsaturated fat: Poly. Fat 4.485 g
Contains more Mono. FatMonounsaturated fat +12.4%
Contains more Poly. FatPolyunsaturated fat +97.2%
~equal in Saturated fat ~3.433g

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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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Dashi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171613/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.