Pumpkin vs. Soy milk — In-Depth Nutrition Comparison
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Important differences between pumpkin and soy milk
- Pumpkin has more vitamin A, vitamin C, potassium, and vitamin E; however, soy milk is richer in selenium and polyunsaturated fat.
- Pumpkin's daily need coverage for vitamin A is 170% more.
- Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of soy milk is 37.
The food varieties used in the comparison are Pumpkin, raw and Soymilk, original and vanilla, unfortified.
Infographic
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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 PotassiumPotassium | +188.1% |
| Contains more IronIron | +25% |
| Contains more ZincZinc | +166.7% |
| Contains less SodiumSodium | -98% |
| Contains more MagnesiumMagnesium | +108.3% |
| Contains more CalciumCalcium | +19% |
| Contains more PhosphorusPhosphorus | +18.2% |
| Contains more ManganeseManganese | +78.4% |
| Contains more SeleniumSelenium | +1500% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +863.6% |
| Contains more Vitamin B2Vitamin B2 | +59.4% |
| Contains more Vitamin B3Vitamin B3 | +17% |
| Contains more Vitamin B1Vitamin B1 | +20% |
| Contains more Vitamin B5Vitamin B5 | +25.2% |
| Contains more Vitamin B6Vitamin B6 | +26.2% |
| Contains more Vitamin KVitamin K | +172.7% |
| Contains more FolateFolate | +12.5% |
| Contains more CholineCholine | +187.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more OtherOther | +23.1% |
| Contains more ProteinProtein | +227% |
| Contains more FatsFats | +1650% |
~equal in
Carbs
~6.28g
~equal in
Water
~88.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.6% |
| Contains more Mono. FatMonounsaturated fat | +2984.6% |
| Contains more Poly. FatPolyunsaturated fat | +19120% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin A | 426µg | 0µg | 47% |
| Vitamin C | 9mg | 0mg | 10% |
| Selenium | 0.3µg | 4.8µg | 8% |
| Potassium | 340mg | 118mg | 7% |
| Polyunsaturated fat | 0.005g | 0.961g | 6% |
| Vitamin E | 1.06mg | 0.11mg | 6% |
| Protein | 1g | 3.27g | 5% |
| Manganese | 0.125mg | 0.223mg | 4% |
| Magnesium | 12mg | 25mg | 3% |
| Fats | 0.1g | 1.75g | 3% |
| Choline | 8.2mg | 23.6mg | 3% |
| Vitamin B2 | 0.11mg | 0.069mg | 3% |
| Iron | 0.8mg | 0.64mg | 2% |
| Vitamin B5 | 0.298mg | 0.373mg | 2% |
| Vitamin K | 1.1µg | 3µg | 2% |
| Zinc | 0.32mg | 0.12mg | 2% |
| Sodium | 1mg | 51mg | 2% |
| Calories | 26kcal | 54kcal | 1% |
| Vitamin B6 | 0.061mg | 0.077mg | 1% |
| Saturated fat | 0.052g | 0.205g | 1% |
| Monounsaturated fat | 0.013g | 0.401g | 1% |
| Folate | 16µg | 18µg | 1% |
| Vitamin B1 | 0.05mg | 0.06mg | 1% |
| Vitamin B3 | 0.6mg | 0.513mg | 1% |
| Phosphorus | 44mg | 52mg | 1% |
| Carbs | 6.5g | 6.28g | 0% |
| Net carbs | 6g | 5.68g | N/A |
| Calcium | 21mg | 25mg | 0% |
| Sugar | 2.76g | 3.99g | N/A |
| Fiber | 0.5g | 0.6g | 0% |
| Copper | 0.127mg | 0.128mg | 0% |
| Tryptophan | 0.012mg | 0.038mg | 0% |
| Threonine | 0.029mg | 0.108mg | 0% |
| Isoleucine | 0.031mg | 0.114mg | 0% |
| Leucine | 0.046mg | 0.186mg | 0% |
| Lysine | 0.054mg | 0.131mg | 0% |
| Methionine | 0.011mg | 0.027mg | 0% |
| Phenylalanine | 0.032mg | 0.113mg | 0% |
| Valine | 0.035mg | 0.117mg | 0% |
| Histidine | 0.016mg | 0.061mg | 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
23%
9%
Minerals Daily Need Coverage Score
16%
19%
Comparison summary
Which food is richer in minerals?
Soy milk is relatively richer in minerals
Which food is lower in glycemic index?
Soy milk is lower in glycemic index (difference - 15)
Which food is lower in Sugar?
Pumpkin is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Pumpkin contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Pumpkin is lower in Saturated fat (difference - 0.153g)
Which food is cheaper?
Pumpkin is cheaper (difference - $1.6)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.