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Pumpkin seed vs Soba - In-Depth Nutrition Comparison

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How are Pumpkin seed and Soba different?

  • Pumpkin seed is richer in Zinc, Copper, Magnesium, Iron, Potassium, Phosphorus, Manganese, and Calcium, while Soba is higher in Vitamin B1.
  • Pumpkin seed covers your daily need of Zinc 93% more than Soba.
  • Pumpkin seed contains 193 times more Saturated Fat than Soba. Pumpkin seed contains 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

Pumpkin seed vs Soba 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1275%
Contains more Iron +589.6%
Contains more Magnesium +2811.1%
Contains more Phosphorus +268%
Contains more Potassium +2525.7%
Contains less Sodium -70%
Contains more Zinc +8483.3%
Contains more Copper +8525%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 18% 7% 11% 4% 8% 4% 3%
Contains more Calcium +1275%
Contains more Iron +589.6%
Contains more Magnesium +2811.1%
Contains more Phosphorus +268%
Contains more Potassium +2525.7%
Contains less Sodium -70%
Contains more Zinc +8483.3%
Contains more Copper +8525%

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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Folate +28.6%
Contains more Vitamin B1 +176.5%
Contains more Vitamin B3 +78.3%
Contains more Vitamin B5 +319.6%
Equal in Vitamin B6 - 0.04
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 24% 6% 10% 15% 10% 6% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Folate +28.6%
Contains more Vitamin B1 +176.5%
Contains more Vitamin B3 +78.3%
Contains more Vitamin B5 +319.6%
Equal in Vitamin B6 - 0.04

Comparison summary table

Pay attention to 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 glycemic index ok
Lower in price ok
Lower in Sodium ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Soba Opinion
Net carbs 35.35g 21.44g Pumpkin seed
Protein 18.55g 5.06g Pumpkin seed
Fats 19.4g 0.1g Pumpkin seed
Carbs 53.75g 21.44g Pumpkin seed
Calories 446kcal 99kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber 18.4g g Pumpkin seed
Calcium 55mg 4mg Pumpkin seed
Iron 3.31mg 0.48mg Pumpkin seed
Magnesium 262mg 9mg Pumpkin seed
Phosphorus 92mg 25mg Pumpkin seed
Potassium 919mg 35mg Pumpkin seed
Sodium 18mg 60mg Pumpkin seed
Zinc 10.3mg 0.12mg Pumpkin seed
Copper 0.69mg 0.008mg Pumpkin seed
Vitamin A 62IU 0IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 0mg Pumpkin seed
Vitamin B1 0.034mg 0.094mg Soba
Vitamin B2 0.052mg 0.026mg Pumpkin seed
Vitamin B3 0.286mg 0.51mg Soba
Vitamin B5 0.056mg 0.235mg Soba
Vitamin B6 0.037mg 0.04mg Soba
Folate 9µg 7µg Pumpkin seed
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.326mg 0.072mg Pumpkin seed
Threonine 0.683mg 0.177mg Pumpkin seed
Isoleucine 0.956mg 0.195mg Pumpkin seed
Leucine 1.572mg 0.33mg Pumpkin seed
Lysine 1.386mg 0.214mg Pumpkin seed
Methionine 0.417mg 0.072mg Pumpkin seed
Phenylalanine 0.924mg 0.217mg Pumpkin seed
Valine 1.491mg 0.249mg Pumpkin seed
Histidine 0.515mg 0.119mg Pumpkin seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.67g 0.019g Soba
Monounsaturated Fat 6.032g 0.026g Pumpkin seed
Polyunsaturated fat 8.844g 0.031g Pumpkin seed

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Pumpkin seed
6
Soba
Mineral Summary Score
120
Pumpkin seed
7
Soba

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 food.
Protein
111%
Pumpkin seed
30%
Soba
Carbohydrates
54%
Pumpkin seed
21%
Soba
Fats
90%
Pumpkin seed
0%
Soba

Comparison summary

Which food is lower in Saturated Fat?
Soba
Soba is lower in Saturated Fat (difference - 3.651g)
Which food is lower in glycemic index?
Soba
Soba is lower in glycemic index (difference - 46)
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 richer in minerals?
Pumpkin seed
Pumpkin seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pumpkin seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.