Pumpkin seeds vs. Soba — In-Depth Nutrition Comparison
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How are pumpkin seeds and soba different?
- Pumpkin seeds are richer in zinc, copper, magnesium, iron, potassium, phosphorus, manganese, and calcium, while soba is higher in vitamin B1.
- Pumpkin seeds cover your daily need for zinc, 93% more than soba.
- Pumpkin seeds contain 193 times more saturated fat than soba. Pumpkin seeds contain 3.67g of saturated fat, while soba contains 0.019g.
Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Noodles, japanese, soba, cooked types were used in this article.
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 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% |
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 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% |
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% |
| Manganese | 0.496mg | 0.374mg | 5% |
| Vitamin B1 | 0.034mg | 0.094mg | 5% |
| Calcium | 55mg | 4mg | 5% |
| Vitamin B5 | 0.056mg | 0.235mg | 4% |
| Vitamin B2 | 0.052mg | 0.026mg | 2% |
| Sodium | 18mg | 60mg | 2% |
| Vitamin B3 | 0.286mg | 0.51mg | 1% |
| Folate | 9µg | 7µg | 1% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
5.06 g
Fats:
0.1 g
Carbs:
21.44 g
Water:
73.01 g
Other:
0.39 g
| Contains more ProteinProtein | +266.6% |
| Contains more FatsFats | +19300% |
| Contains more CarbsCarbs | +150.7% |
| Contains more OtherOther | +874.4% |
| Contains more WaterWater | +1522.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
0.019 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.031 g
| Contains more Mono. FatMonounsaturated fat | +23100% |
| Contains more Poly. FatPolyunsaturated fat | +28429% |
| Contains less Sat. FatSaturated fat | -99.5% |
