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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.

Infographic

Soy sauce vs Pumpkin seeds 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
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%
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.
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% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
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
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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
20% 33% 48%
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.
Soy sauce Pumpkin seeds
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Pumpkin seeds 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?

ok
ok
is better in case of low diet
Soy sauce Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Soy sauce
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
112%
Soy sauce
103%
Pumpkin seeds

Comparison summary

Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 3.597g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 5475mg)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.