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Pumpkin seed vs Hummus - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Hummus

  • Pumpkin seed has more Zinc, Fiber, Magnesium, Potassium, and Copper, while Hummus has more Folate, Vitamin B6, Vitamin B1, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 77% higher.
  • Hummus contains 4 times less Potassium than Pumpkin seed. Pumpkin seed contains 919mg of Potassium, while Hummus contains 228mg.
  • The amount of Sodium in Pumpkin seed is lower.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Hummus, commercial.

Infographic

Pumpkin seed vs Hummus 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +44.7%
Contains more Iron +35.7%
Contains more Magnesium +269%
Contains more Potassium +303.1%
Contains less Sodium -95.3%
Contains more Zinc +462.8%
Contains more Copper +30.9%
Contains more Phosphorus +91.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 92% 51% 76% 21% 50% 50% 176%
Contains more Calcium +44.7%
Contains more Iron +35.7%
Contains more Magnesium +269%
Contains more Potassium +303.1%
Contains less Sodium -95.3%
Contains more Zinc +462.8%
Contains more Copper +30.9%
Contains more Phosphorus +91.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Hummus
Contains more Vitamin A +106.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +135.7%
Contains more Vitamin B6 +440.5%
Contains more Folate +822.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 45% 15% 11% 8% 47% 63% 0% 0%
Contains more Vitamin A +106.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +429.4%
Contains more Vitamin B2 +23.1%
Contains more Vitamin B3 +103.5%
Contains more Vitamin B5 +135.7%
Contains more Vitamin B6 +440.5%
Contains more Folate +822.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Hummus
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Hummus Opinion
Net carbs 35.35g 8.29g Pumpkin seed
Protein 18.55g 7.9g Pumpkin seed
Fats 19.4g 9.6g Pumpkin seed
Carbs 53.75g 14.29g Pumpkin seed
Calories 446kcal 166kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g 6g Pumpkin seed
Calcium 55mg 38mg Pumpkin seed
Iron 3.31mg 2.44mg Pumpkin seed
Magnesium 262mg 71mg Pumpkin seed
Phosphorus 92mg 176mg Hummus
Potassium 919mg 228mg Pumpkin seed
Sodium 18mg 379mg Pumpkin seed
Zinc 10.3mg 1.83mg Pumpkin seed
Copper 0.69mg 0.527mg Pumpkin seed
Vitamin A 62IU 30IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.18mg Hummus
Vitamin B2 0.052mg 0.064mg Hummus
Vitamin B3 0.286mg 0.582mg Hummus
Vitamin B5 0.056mg 0.132mg Hummus
Vitamin B6 0.037mg 0.2mg Hummus
Folate 9µg 83µg Hummus
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg mg Pumpkin seed
Threonine 0.683mg mg Pumpkin seed
Isoleucine 0.956mg mg Pumpkin seed
Leucine 1.572mg mg Pumpkin seed
Lysine 1.386mg mg Pumpkin seed
Methionine 0.417mg mg Pumpkin seed
Phenylalanine 0.924mg mg Pumpkin seed
Valine 1.491mg mg Pumpkin seed
Histidine 0.515mg mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 1.437g Hummus
Monounsaturated Fat 6.032g 4.039g Pumpkin seed
Polyunsaturated fat 8.844g 3.613g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Hummus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
16
Hummus
Mineral Summary Score
120
Pumpkin seed
66
Hummus

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Pumpkin seed
47%
Hummus
Carbohydrates
54%
Pumpkin seed
14%
Hummus
Fats
90%
Pumpkin seed
44%
Hummus

Comparison summary

Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 361mg)
Which food is lower in Saturated Fat?
Hummus
Hummus is lower in Saturated Fat (difference - 2.233g)
Which food is lower in glycemic index?
Hummus
Hummus is lower in glycemic index (difference - 6)
Which food is cheaper?
Hummus
Hummus is cheaper (difference - $0.7)
Which food is richer in vitamins?
Hummus
Hummus is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Hummus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174289/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.