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  6. Pumpkin seeds vs. Miso

Pumpkin seeds vs. Miso — In-Depth Nutrition Comparison

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A recap on differences between pumpkin seeds and miso

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, and potassium; however, miso is higher in manganese, vitamin B2, and vitamin B6.
  • Miso covers your daily sodium needs 161% more than pumpkin seeds.
  • Miso contains 5 times less magnesium than pumpkin seeds. Pumpkin seeds contain 262mg of magnesium, while miso contains 48mg.
  • Miso has less saturated fat.

Food varieties used in this article are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Miso.

Infographic

Pumpkin seeds vs Miso 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%
Miso
Miso
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 17% 19% 93% 140% 70% 68% 486% 112% 38%
Contains more MagnesiumMagnesium +445.8%
Contains more PotassiumPotassium +337.6%
Contains more IronIron +32.9%
Contains more CopperCopper +64.3%
Contains more ZincZinc +302.3%
Contains less SodiumSodium -99.5%
Contains more PhosphorusPhosphorus +72.8%
Contains more ManganeseManganese +73.2%
~equal in Calcium ~57mg

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%
Miso
Miso
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 0% 1.3% 0.2% 0% 25% 54% 17% 20% 46% 10% 73% 14% 39%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B1Vitamin B1 +188.2%
Contains more Vitamin B2Vitamin B2 +348.1%
Contains more Vitamin B3Vitamin B3 +216.8%
Contains more Vitamin B5Vitamin B5 +501.8%
Contains more Vitamin B6Vitamin B6 +437.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +111.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Miso DV% diff.
Sodium 18mg 3728mg 161%
Zinc 10.3mg 2.56mg 70%
Fiber 18.4g 5.4g 52%
Magnesium 262mg 48mg 51%
Polyunsaturated fat 8.844g 2.884g 40%
Copper 0.69mg 0.42mg 30%
Vitamin K 29.3µg 24%
Potassium 919mg 210mg 21%
Fats 19.4g 6.01g 21%
Manganese 0.496mg 0.859mg 16%
Vitamin B2 0.052mg 0.233mg 14%
Choline 72.2mg 13%
Selenium 7µg 13%
Vitamin B6 0.037mg 0.199mg 12%
Saturated fat 3.67g 1.025g 12%
Protein 18.55g 12.79g 12%
Monounsaturated fat 6.032g 1.118g 12%
Calories 446kcal 198kcal 12%
Iron 3.31mg 2.49mg 10%
Phosphorus 92mg 159mg 10%
Carbs 53.75g 25.37g 9%
Fructose 6g 8%
Vitamin B5 0.056mg 0.337mg 6%
Vitamin B1 0.034mg 0.098mg 5%
Vitamin B3 0.286mg 0.906mg 4%
Vitamin B12 0µg 0.08µg 3%
Folate 9µg 19µg 3%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 19.97g N/A
Calcium 55mg 57mg 0%
Sugar 6.2g N/A
Vitamin A 3µg 4µg 0%
Vitamin E 0.01mg 0%
Tryptophan 0.326mg 0.155mg 0%
Threonine 0.683mg 0.479mg 0%
Isoleucine 0.956mg 0.508mg 0%
Leucine 1.572mg 0.82mg 0%
Lysine 1.386mg 0.478mg 0%
Methionine 0.417mg 0.129mg 0%
Phenylalanine 0.924mg 0.486mg 0%
Valine 1.491mg 0.547mg 0%
Histidine 0.515mg 0.243mg 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
Miso
Miso
2
13% 6% 25% 43% 13%
Protein: 12.79 g
Fats: 6.01 g
Carbs: 25.37 g
Water: 43.02 g
Other: 12.81 g
Contains more ProteinProtein +45%
Contains more FatsFats +222.8%
Contains more CarbsCarbs +111.9%
Contains more WaterWater +856%
Contains more OtherOther +237.1%

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
Miso
Miso
1
20% 22% 57%
Saturated fat: Sat. Fat 1.025 g
Monounsaturated fat: Mono. Fat 1.118 g
Polyunsaturated fat: Poly. Fat 2.884 g
Contains more Mono. FatMonounsaturated fat +439.5%
Contains more Poly. FatPolyunsaturated fat +206.7%
Contains less Sat. FatSaturated fat -72.1%

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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. Miso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172442/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.