Pumpkin seeds vs. Soba — In-Depth Nutrition Comparison

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How are pumpkin seeds and soba different?

Pumpkin seeds are higher than soba in zinc, copper, magnesium, iron, protein, fats, potassium, carbs, and phosphorus.
Pumpkin seeds cover your daily need for zinc 93% more than soba.
Pumpkin seeds contain 194 times more fats than soba. Pumpkin seeds contain 19.4g of fats, while soba contains 0.1g.
Soba is lower in saturated fat.

Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Noodles, japanese, soba, cooked types were used in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pumpkin seeds

Soba

Contains more MagnesiumMagnesium	+2811.1%
Contains more CalciumCalcium	+1275%
Contains more PotassiumPotassium	+2525.7%
Contains more IronIron	+589.6%
Contains more CopperCopper	+8525%
Contains more ZincZinc	+8483.3%
Contains more PhosphorusPhosphorus	+268%
Contains less SodiumSodium	-70%
Contains more ManganeseManganese	+32.6%

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pumpkin seeds

Soba

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+100%
Contains more FolateFolate	+28.6%

Contains more Vitamin B1Vitamin B1	+176.5%
Contains more Vitamin B3Vitamin B3	+78.3%
Contains more Vitamin B5Vitamin B5	+319.6%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~mg

~equal in Vitamin B6 ~0.04mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	10.3mg	0.12mg	93%
Copper	0.69mg	0.008mg	76%
Fiber	18.4g		74%
Magnesium	262mg	9mg	60%
Polyunsaturated fat	8.844g	0.031g	59%
Iron	3.31mg	0.48mg	35%
Fats	19.4g	0.1g	30%
Protein	18.55g	5.06g	27%
Potassium	919mg	35mg	26%
Calories	446kcal	99kcal	17%
Saturated fat	3.67g	0.019g	17%
Monounsaturated fat	6.032g	0.026g	15%
Carbs	53.75g	21.44g	11%
Phosphorus	92mg	25mg	10%
Calcium	55mg	4mg	5%
Manganese	0.496mg	0.374mg	5%
Vitamin B1	0.034mg	0.094mg	5%
Vitamin B5	0.056mg	0.235mg	4%
Sodium	18mg	60mg	2%
Vitamin B2	0.052mg	0.026mg	2%
Vitamin B3	0.286mg	0.51mg	1%
Folate	9µg	7µg	1%
Protein per 100 calories	4.2g	5.1g	N/A
Calories per 10 g protein	240kcal	196kcal	N/A
Weight per 100 calories	22g	101g	N/A
Unsaturated / Saturated Fat ratio	4.1	3	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	35.35g	21.44g	N/A
Vitamin A	3µg	0µg	0%
Vitamin B6	0.037mg	0.04mg	0%
Tryptophan	0.326mg	0.072mg	0%
Threonine	0.683mg	0.177mg	0%
Isoleucine	0.956mg	0.195mg	0%
Leucine	1.572mg	0.33mg	0%
Lysine	1.386mg	0.214mg	0%
Methionine	0.417mg	0.072mg	0%
Phenylalanine	0.924mg	0.217mg	0%
Valine	1.491mg	0.249mg	0%
Histidine	0.515mg	0.119mg	0%