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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
| Contains more WaterWater | +1481.1% |
| Contains more OtherOther | +300.3% |
| Contains more ProteinProtein | +127.9% |
| Contains more FatsFats | +3303.5% |
| Contains more CarbsCarbs | +990.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
| Contains less Sat. FatSaturated fat | -98% |
| Contains more Mono. FatMonounsaturated fat | +6754.5% |
| Contains more Poly. FatPolyunsaturated fat | +3262.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
4%
Minerals Daily Need Coverage Score
112%
103%
Comparison summary
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 3.597g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin seeds contains less Sodium (difference - 5475mg)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.