Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Pumpkin seeds
  5. Compare
  6. Pumpkin seeds vs. Hoisin sauce

Pumpkin seeds vs. Hoisin sauce — In-Depth Nutrition Comparison

Compare

How are pumpkin seeds and hoisin sauce different?

  • Pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, potassium, and manganese, while hoisin sauce is higher in vitamin B2.
  • Pumpkin seeds cover your daily need for zinc, 91% more than hoisin sauce.
  • Pumpkin seeds contain 11 times more magnesium than hoisin sauce. Pumpkin seeds contain 262mg of magnesium, while hoisin sauce contains 24mg.
  • Hoisin sauce is lower in saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sauce, hoisin, ready-to-serve types were used in this article.

Infographic

Pumpkin seeds vs Hoisin sauce 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 9.6% 11% 38% 43% 8.7% 16% 211% 33% 9.8%
Contains more MagnesiumMagnesium +991.7%
Contains more CalciumCalcium +71.9%
Contains more PotassiumPotassium +672.3%
Contains more IronIron +227.7%
Contains more CopperCopper +439.1%
Contains more ZincZinc +3118.8%
Contains more PhosphorusPhosphorus +142.1%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +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.
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%
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 1.3% 0% 5.6% 0% 1% 50% 22% 4.1% 14% 0% 1.3% 17% 4.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +750%
Contains more Vitamin CVitamin C +33.3%
Contains more Vitamin B2Vitamin B2 +317.3%
Contains more Vitamin B3Vitamin B3 +309.1%
Contains more Vitamin B5Vitamin B5 +21.4%
Contains more Vitamin B6Vitamin B6 +67.6%
Contains more FolateFolate +155.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Hoisin sauce DV% diff.
Zinc 10.3mg 0.32mg 91%
Sodium 18mg 1615mg 69%
Copper 0.69mg 0.128mg 62%
Fiber 18.4g 2.8g 62%
Magnesium 262mg 24mg 57%
Polyunsaturated fat 8.844g 1.698g 48%
Protein 18.55g 3.31g 30%
Iron 3.31mg 1.01mg 29%
Fats 19.4g 3.39g 25%
Potassium 919mg 119mg 24%
Saturated fat 3.67g 0.568g 14%
Vitamin B2 0.052mg 0.217mg 13%
Monounsaturated fat 6.032g 0.963g 13%
Manganese 0.496mg 0.254mg 11%
Calories 446kcal 220kcal 11%
Phosphorus 92mg 38mg 8%
Vitamin B3 0.286mg 1.17mg 6%
Folate 9µg 23µg 4%
Vitamin B1 0.034mg 0.004mg 3%
Selenium 1.8µg 3%
Carbs 53.75g 44.08g 3%
Vitamin E 0.28mg 2%
Calcium 55mg 32mg 2%
Vitamin B6 0.037mg 0.062mg 2%
Cholesterol 0mg 3mg 1%
Choline 8mg 1%
Vitamin C 0.3mg 0.4mg 0%
Net carbs 35.35g 41.28g N/A
Sugar 27.26g N/A
Vitamin A 3µg 0µg 0%
Vitamin B5 0.056mg 0.068mg 0%
Vitamin K 0.5µg 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
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
3% 3% 44% 44% 5%
Protein: 3.31 g
Fats: 3.39 g
Carbs: 44.08 g
Water: 44.23 g
Other: 4.99 g
Contains more ProteinProtein +460.4%
Contains more FatsFats +472.3%
Contains more CarbsCarbs +21.9%
Contains more WaterWater +882.9%
Contains more OtherOther +31.3%

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
18% 30% 53%
Saturated fat: Sat. Fat 0.568 g
Monounsaturated fat: Mono. Fat 0.963 g
Polyunsaturated fat: Poly. Fat 1.698 g
Contains more Mono. FatMonounsaturated fat +526.4%
Contains more Poly. FatPolyunsaturated fat +420.8%
Contains less Sat. FatSaturated fat -84.5%

People also compare

Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin
Hoisin sauce
Hoisin sauce vs Salsa
Salsa
Hoisin sauce
Hoisin sauce vs Barbecue sauce
Barbecue sauce
Hoisin sauce
Hoisin sauce vs Hot sauce
Hot sauce

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. Hoisin sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172886/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.