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

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What are the main differences between soy sauce and pumpkin seeds?

Soy sauce is richer in manganese and vitamin B3, yet pumpkin seeds are richer in zinc, copper, fiber, magnesium, iron, and potassium.
Soy sauce's daily need coverage for sodium is 238% higher.
Soy sauce has 8 times more vitamin B3 than pumpkin seeds. Soy sauce has 2.196mg of vitamin B3, while pumpkin seeds have 0.286mg.
Pumpkin seeds contain less sodium.

We used Soy sauce made from soy and wheat (shoyu) and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types in this comparison.

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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.

Soy sauce

Pumpkin seeds

Contains more PhosphorusPhosphorus	+80.4%
Contains more ManganeseManganese	+105.2%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+254.1%
Contains more CalciumCalcium	+66.7%
Contains more PotassiumPotassium	+111.3%
Contains more IronIron	+128.3%
Contains more CopperCopper	+1504.7%
Contains more ZincZinc	+1083.9%
Contains less SodiumSodium	-99.7%

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.

Soy sauce

Pumpkin seeds

Contains more Vitamin B2Vitamin B2	+217.3%
Contains more Vitamin B3Vitamin B3	+667.8%
Contains more Vitamin B5Vitamin B5	+430.4%
Contains more Vitamin B6Vitamin B6	+300%
Contains more FolateFolate	+55.6%
Contains more CholineCholine	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.034mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	5493mg	18mg	238%
Zinc	0.87mg	10.3mg	86%
Copper	0.043mg	0.69mg	72%
Fiber	0.8g	18.4g	70%
Polyunsaturated fat	0.263g	8.844g	57%
Magnesium	74mg	262mg	45%
Fats	0.57g	19.4g	29%
Manganese	1.018mg	0.496mg	23%
Iron	1.45mg	3.31mg	23%
Protein	8.14g	18.55g	21%
Calories	53kcal	446kcal	20%
Saturated fat	0.073g	3.67g	16%
Carbs	4.93g	53.75g	16%
Monounsaturated fat	0.088g	6.032g	15%
Potassium	435mg	919mg	14%
Vitamin B3	2.196mg	0.286mg	12%
Phosphorus	166mg	92mg	11%
Vitamin B2	0.165mg	0.052mg	9%
Vitamin B6	0.148mg	0.037mg	9%
Vitamin B5	0.297mg	0.056mg	5%
Choline	18.3mg		3%
Calcium	33mg	55mg	2%
Selenium	0.5µg		1%
Folate	14µg	9µg	1%
Vitamin C	0mg	0.3mg	0%
Net carbs	4.13g	35.35g	N/A
Sugar	0.4g		N/A
Vitamin A	0µg	3µg	0%
Vitamin B1	0.033mg	0.034mg	0%
Tryptophan	0.096mg	0.326mg	0%
Threonine	0.271mg	0.683mg	0%
Isoleucine	0.318mg	0.956mg	0%
Leucine	0.537mg	1.572mg	0%
Lysine	0.381mg	1.386mg	0%
Methionine	0.097mg	0.417mg	0%
Phenylalanine	0.353mg	0.924mg	0%
Valine	0.332mg	1.491mg	0%
Histidine	0.174mg	0.515mg	0%