Soy sauce vs. Pumpkin — In-Depth Nutrition Comparison
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A recap on differences between soy sauce and pumpkin
- Soy sauce has more manganese, phosphorus, magnesium, vitamin B3, and iron; however, pumpkin is higher in vitamin A, vitamin C, copper, and vitamin E.
- Soy sauce covers your daily sodium needs 239% more than pumpkin.
- Pumpkin contains 8 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while pumpkin contains 0.125mg.
- Pumpkin has less sodium.
- The glycemic index of pumpkin is higher.
Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Pumpkin, raw.
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.
| Contains more MagnesiumMagnesium | +516.7% |
| Contains more CalciumCalcium | +57.1% |
| Contains more PotassiumPotassium | +27.9% |
| Contains more IronIron | +81.3% |
| Contains more ZincZinc | +171.9% |
| Contains more PhosphorusPhosphorus | +277.3% |
| Contains more ManganeseManganese | +714.4% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more CopperCopper | +195.3% |
| Contains less SodiumSodium | -100% |
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.
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +266% |
| Contains more Vitamin B6Vitamin B6 | +142.6% |
| Contains more CholineCholine | +123.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +51.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +14.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 1mg | 239% |
| Vitamin A | 0µg | 426µg | 47% |
| Manganese | 1.018mg | 0.125mg | 39% |
| Phosphorus | 166mg | 44mg | 17% |
| Magnesium | 74mg | 12mg | 15% |
| Protein | 8.14g | 1g | 14% |
| Vitamin C | 0mg | 9mg | 10% |
| Vitamin B3 | 2.196mg | 0.6mg | 10% |
| Copper | 0.043mg | 0.127mg | 9% |
| Iron | 1.45mg | 0.8mg | 8% |
| Vitamin B6 | 0.148mg | 0.061mg | 7% |
| Vitamin E | 0mg | 1.06mg | 7% |
| Zinc | 0.87mg | 0.32mg | 5% |
| Vitamin B2 | 0.165mg | 0.11mg | 4% |
| Potassium | 435mg | 340mg | 3% |
| Choline | 18.3mg | 8.2mg | 2% |
| Polyunsaturated fat | 0.263g | 0.005g | 2% |
| Vitamin K | 0µg | 1.1µg | 1% |
| Folate | 14µg | 16µg | 1% |
| Calories | 53kcal | 26kcal | 1% |
| Vitamin B1 | 0.033mg | 0.05mg | 1% |
| Fats | 0.57g | 0.1g | 1% |
| Fiber | 0.8g | 0.5g | 1% |
| Calcium | 33mg | 21mg | 1% |
| Carbs | 4.93g | 6.5g | 1% |
| Net carbs | 4.13g | 6g | N/A |
| Sugar | 0.4g | 2.76g | N/A |
| Selenium | 0.5µg | 0.3µg | 0% |
| Vitamin B5 | 0.297mg | 0.298mg | 0% |
| Saturated fat | 0.073g | 0.052g | 0% |
| Monounsaturated fat | 0.088g | 0.013g | 0% |
| Tryptophan | 0.096mg | 0.012mg | 0% |
| Threonine | 0.271mg | 0.029mg | 0% |
| Isoleucine | 0.318mg | 0.031mg | 0% |
| Leucine | 0.537mg | 0.046mg | 0% |
| Lysine | 0.381mg | 0.054mg | 0% |
| Methionine | 0.097mg | 0.011mg | 0% |
| Phenylalanine | 0.353mg | 0.032mg | 0% |
| Valine | 0.332mg | 0.035mg | 0% |
| Histidine | 0.174mg | 0.016mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +714% |
| Contains more FatsFats | +470% |
| Contains more OtherOther | +1801.3% |
| Contains more CarbsCarbs | +31.8% |
| Contains more WaterWater | +28.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +576.9% |
| Contains more Poly. FatPolyunsaturated fat | +5160% |
| Contains less Sat. FatSaturated fat | -28.8% |