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  6. Pumpkin seeds vs. Hot sauce

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

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Differences between pumpkin seeds and hot sauce

  • Pumpkin seeds have more zinc, copper, fiber, magnesium, iron, potassium, and manganese, while hot sauce has more vitamin C.
  • Hot sauce's daily need coverage for sodium is 114% higher.
  • Hot sauce contains 94 times less zinc than pumpkin seeds. Pumpkin seeds contain 10.3mg of zinc, while hot sauce contains 0.11mg.
  • The amount of saturated fat in hot sauce is lower.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Sauce, ready-to-serve, pepper or hot.

Infographic

Pumpkin seeds vs Hot sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 2.4% 13% 18% 9.3% 3% 4.7% 345% 6.4% 0%
Contains more MagnesiumMagnesium +5140%
Contains more CalciumCalcium +587.5%
Contains more PotassiumPotassium +538.2%
Contains more IronIron +589.6%
Contains more CopperCopper +2364.3%
Contains more ZincZinc +9263.6%
Contains more PhosphorusPhosphorus +736.4%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +912.2%
~equal in Selenium ~0µg

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 249% 2.7% 2.4% 0% 9% 19% 4.8% 6.6% 36% 0% 6% 4.5% 0%
Contains more Vitamin B3Vitamin B3 +12.6%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +24833.3%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin B2Vitamin B2 +57.7%
Contains more Vitamin B5Vitamin B5 +96.4%
Contains more Vitamin B6Vitamin B6 +324.3%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.036mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Hot sauce DV% diff.
Sodium 18mg 2643mg 114%
Zinc 10.3mg 0.11mg 93%
Vitamin C 0.3mg 74.8mg 83%
Copper 0.69mg 0.028mg 74%
Fiber 18.4g 0.3g 72%
Magnesium 262mg 5mg 61%
Polyunsaturated fat 8.844g 0.196g 58%
Protein 18.55g 0.51g 36%
Iron 3.31mg 0.48mg 35%
Fats 19.4g 0.37g 29%
Potassium 919mg 144mg 23%
Calories 446kcal 11kcal 22%
Manganese 0.496mg 0.049mg 19%
Carbs 53.75g 1.75g 17%
Saturated fat 3.67g 0.052g 16%
Monounsaturated fat 6.032g 0.03g 15%
Phosphorus 92mg 11mg 12%
Vitamin B6 0.037mg 0.157mg 9%
Calcium 55mg 8mg 5%
Vitamin B2 0.052mg 0.082mg 2%
Vitamin K 2.4µg 2%
Vitamin A 3µg 8µg 1%
Vitamin E 0.12mg 1%
Vitamin B5 0.056mg 0.11mg 1%
Folate 9µg 6µg 1%
Net carbs 35.35g 1.45g N/A
Sugar 1.26g N/A
Vitamin B1 0.034mg 0.036mg 0%
Vitamin B3 0.286mg 0.254mg 0%
Tryptophan 0.326mg 0.007mg 0%
Threonine 0.683mg 0.019mg 0%
Isoleucine 0.956mg 0.017mg 0%
Leucine 1.572mg 0.027mg 0%
Lysine 1.386mg 0.023mg 0%
Methionine 0.417mg 0.006mg 0%
Phenylalanine 0.924mg 0.016mg 0%
Valine 1.491mg 0.022mg 0%
Histidine 0.515mg 0.01mg 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
2% 90% 7%
Protein: 0.51 g
Fats: 0.37 g
Carbs: 1.75 g
Water: 89.98 g
Other: 7.39 g
Contains more ProteinProtein +3537.3%
Contains more FatsFats +5143.2%
Contains more CarbsCarbs +2971.4%
Contains more WaterWater +1899.6%
Contains more OtherOther +94.5%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.196 g
Contains more Mono. FatMonounsaturated fat +20006.7%
Contains more Poly. FatPolyunsaturated fat +4412.2%
Contains less Sat. FatSaturated fat -98.6%

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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. Hot sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174527/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.