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  6. Soybean vs. Pumpkin seed

Soybean vs. Pumpkin seed — In-Depth Nutrition Comparison

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Important differences between Soybean and Pumpkin seed

  • Soybean has more Iron, Phosphorus, Vitamin B2, Vitamin B6, and Manganese, however, Pumpkin seed has more Zinc, Fiber, Magnesium, Copper, and Potassium.
  • Pumpkin seed's daily need coverage for Zinc is 83% more.
  • Soybean has 6 times more Vitamin B6 than Pumpkin seed. Soybean has 0.234mg of Vitamin B6, while Pumpkin seed has 0.037mg.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Soybean vs Pumpkin seed 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.
Soybean
Soybean
6
:
4
Pumpkin seed
Pumpkin seed
Contains more Calcium +85.5%
Contains more Iron +55.3%
Contains more Phosphorus +166.3%
Contains less Sodium -94.4%
Contains more Manganese +66.1%
Contains more Magnesium +204.7%
Contains more Potassium +78.4%
Contains more Zinc +795.7%
Contains more Copper +69.5%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +85.5%
Contains more Iron +55.3%
Contains more Phosphorus +166.3%
Contains less Sodium -94.4%
Contains more Manganese +66.1%
Contains more Magnesium +204.7%
Contains more Potassium +78.4%
Contains more Zinc +795.7%
Contains more Copper +69.5%

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.
Soybean
Soybean
9
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +39.5%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +500%
Contains more Vitamin A +588.9%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +39.5%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +500%
Contains more Vitamin A +588.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean
Soybean
1
:
4
Pumpkin seed
Pumpkin seed
Contains more Water +1290%
Contains more Fats +116.3%
Contains more Carbs +542.9%
Contains more Other +99%
Equal in Protein - 18.55
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Pumpkin seed
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 Water +1290%
Contains more Fats +116.3%
Contains more Carbs +542.9%
Contains more Other +99%
Equal in Protein - 18.55

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean
Soybean
1
:
2
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +204.5%
Contains more Polyunsaturated fat +74.6%
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -64.7%
Contains more Monounsaturated Fat +204.5%
Contains more Polyunsaturated fat +74.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soybean Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soybean Pumpkin seed Opinion
Net carbs 2.36g 35.35g Pumpkin seed
Protein 18.21g 18.55g Pumpkin seed
Fats 8.97g 19.4g Pumpkin seed
Carbs 8.36g 53.75g Pumpkin seed
Calories 172kcal 446kcal Pumpkin seed
Sugar 3g Pumpkin seed
Fiber 6g 18.4g Pumpkin seed
Calcium 102mg 55mg Soybean
Iron 5.14mg 3.31mg Soybean
Magnesium 86mg 262mg Pumpkin seed
Phosphorus 245mg 92mg Soybean
Potassium 515mg 919mg Pumpkin seed
Sodium 1mg 18mg Soybean
Zinc 1.15mg 10.3mg Pumpkin seed
Copper 0.407mg 0.69mg Pumpkin seed
Manganese 0.824mg 0.496mg Soybean
Selenium 7.3µg Soybean
Vitamin A 9IU 62IU Pumpkin seed
Vitamin A RAE 0µg 3µg Pumpkin seed
Vitamin E 0.35mg Soybean
Vitamin C 1.7mg 0.3mg Soybean
Vitamin B1 0.155mg 0.034mg Soybean
Vitamin B2 0.285mg 0.052mg Soybean
Vitamin B3 0.399mg 0.286mg Soybean
Vitamin B5 0.179mg 0.056mg Soybean
Vitamin B6 0.234mg 0.037mg Soybean
Folate 54µg 9µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.242mg 0.326mg Pumpkin seed
Threonine 0.723mg 0.683mg Soybean
Isoleucine 0.807mg 0.956mg Pumpkin seed
Leucine 1.355mg 1.572mg Pumpkin seed
Lysine 1.108mg 1.386mg Pumpkin seed
Methionine 0.224mg 0.417mg Pumpkin seed
Phenylalanine 0.869mg 0.924mg Pumpkin seed
Valine 0.831mg 1.491mg Pumpkin seed
Histidine 0.449mg 0.515mg Pumpkin seed
Saturated Fat 1.297g 3.67g Soybean
Monounsaturated Fat 1.981g 6.032g Pumpkin seed
Polyunsaturated fat 5.064g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
23%
Soybean
4%
Pumpkin seed
Minerals Daily Need Coverage Score
75%
Soybean
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.373g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 3g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed 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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/nutrients
  2. Pumpkin seed - 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.