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Pumpkin seed vs Soba - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 3.651g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $2.2)
Which food contains less Sodium?
Pumpkin seed
Pumpkin seed contains less Sodium (difference - 42mg)
Which food is lower in glycemic index?
Pumpkin seed
Pumpkin seed is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pumpkin seed Soba
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Pumpkin seed Soba
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
3
Pumpkin seed
4
Soba
Mineral Summary Score
86
Pumpkin seed
5
Soba

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Soba
Contains more Iron +589.6%
Contains more Calcium +1275%
Contains more Potassium +2525.7%
Contains more Magnesium +2811.1%
Contains more Copper +8525%
Contains more Zinc +8483.3%
Contains more Phosphorus +268%
Contains less Sodium -70%
Contains more Iron +589.6%
Contains more Calcium +1275%
Contains more Potassium +2525.7%
Contains more Magnesium +2811.1%
Contains more Copper +8525%
Contains more Zinc +8483.3%
Contains more Phosphorus +268%
Contains less Sodium -70%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Soba
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B1 +176.5%
Contains more Vitamin B3 +78.3%
Contains more Vitamin B5 +319.6%
Equal in Vitamin B6 - 0.04
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B1 +176.5%
Contains more Vitamin B3 +78.3%
Contains more Vitamin B5 +319.6%
Equal in Vitamin B6 - 0.04

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Pumpkin seed
30%
Soba
Carbohydrates
54%
Pumpkin seed
21%
Soba
Fats
90%
Pumpkin seed
0%
Soba

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Pumpkin seed Soba Opinion
Calories 446 99 Pumpkin seed
Protein 18.55 5.06 Pumpkin seed
Fats 19.4 0.1 Pumpkin seed
Vitamin C 0.3 0 Pumpkin seed
Carbs 53.75 21.44 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 3.31 0.48 Pumpkin seed
Calcium 55 4 Pumpkin seed
Potassium 919 35 Pumpkin seed
Magnesium 262 9 Pumpkin seed
Sugars
Fiber 18.4 Pumpkin seed
Copper 0.69 0.008 Pumpkin seed
Zinc 10.3 0.12 Pumpkin seed
Starch
Phosphorus 92 25 Pumpkin seed
Sodium 18 60 Pumpkin seed
Vitamin A 62 0 Pumpkin seed
Vitamin E
Vitamin D 0 0
Vitamin B1 0.034 0.094 Soba
Vitamin B2 0.052 0.026 Pumpkin seed
Vitamin B3 0.286 0.51 Soba
Vitamin B5 0.056 0.235 Soba
Vitamin B6 0.037 0.04 Soba
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.67 0.019 Soba
Monounsaturated Fat 6.032 0.026 Pumpkin seed
Polyunsaturated fat 8.844 0.031 Pumpkin seed
Tryptophan 0.326 0.072 Pumpkin seed
Threonine 0.683 0.177 Pumpkin seed
Isoleucine 0.956 0.195 Pumpkin seed
Leucine 1.572 0.33 Pumpkin seed
Lysine 1.386 0.214 Pumpkin seed
Methionine 0.417 0.072 Pumpkin seed
Phenylalanine 0.924 0.217 Pumpkin seed
Valine 1.491 0.249 Pumpkin seed
Histidine 0.515 0.119 Pumpkin seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.