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Pumpkin seed vs Soybean - In-Depth Nutrition Comparison

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Differences between Pumpkin seed and Soybean

  • Pumpkin seed has more Zinc, and Fiber, while Soybean has more Iron, Copper, Folate, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Vitamin B6.
  • Soybean's daily need coverage for Iron is 155% higher.
  • Soybean contains 2 times less Zinc than Pumpkin seed. Pumpkin seed contains 10.3mg of Zinc, while Soybean contains 4.89mg.

The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Soybeans, mature seeds, raw.

Infographic

Pumpkin seed vs Soybean 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 Zinc +110.6%
Contains more Calcium +403.6%
Contains more Iron +374.3%
Contains more Phosphorus +665.2%
Contains more Potassium +95.5%
Contains less Sodium -88.9%
Contains more Copper +140.3%
Equal in Magnesium - 280
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Contains more Zinc +110.6%
Contains more Calcium +403.6%
Contains more Iron +374.3%
Contains more Phosphorus +665.2%
Contains more Potassium +95.5%
Contains less Sodium -88.9%
Contains more Copper +140.3%
Equal in Magnesium - 280

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
:
Contains more Vitamin A +181.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +2470.6%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +467.5%
Contains more Vitamin B5 +1316.1%
Contains more Vitamin B6 +918.9%
Contains more Folate +4066.7%
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 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +181.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +2470.6%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +467.5%
Contains more Vitamin B5 +1316.1%
Contains more Vitamin B6 +918.9%
Contains more Folate +4066.7%

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 Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Soybean Opinion
Net carbs 35.35g 20.86g Pumpkin seed
Protein 18.55g 36.49g Soybean
Fats 19.4g 19.94g Soybean
Carbs 53.75g 30.16g Pumpkin seed
Calories 446kcal 446kcal
Starch g g
Fructose g g
Sugar g 7.33g Pumpkin seed
Fiber 18.4g 9.3g Pumpkin seed
Calcium 55mg 277mg Soybean
Iron 3.31mg 15.7mg Soybean
Magnesium 262mg 280mg Soybean
Phosphorus 92mg 704mg Soybean
Potassium 919mg 1797mg Soybean
Sodium 18mg 2mg Soybean
Zinc 10.3mg 4.89mg Pumpkin seed
Copper 0.69mg 1.658mg Soybean
Vitamin A 62IU 22IU Pumpkin seed
Vitamin E mg 0.85mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.3mg 6mg Soybean
Vitamin B1 0.034mg 0.874mg Soybean
Vitamin B2 0.052mg 0.87mg Soybean
Vitamin B3 0.286mg 1.623mg Soybean
Vitamin B5 0.056mg 0.793mg Soybean
Vitamin B6 0.037mg 0.377mg Soybean
Folate 9µg 375µg Soybean
Vitamin B12 0µg 0µg
Vitamin K µg 47µg Soybean
Tryptophan 0.326mg 0.591mg Soybean
Threonine 0.683mg 1.766mg Soybean
Isoleucine 0.956mg 1.971mg Soybean
Leucine 1.572mg 3.309mg Soybean
Lysine 1.386mg 2.706mg Soybean
Methionine 0.417mg 0.547mg Soybean
Phenylalanine 0.924mg 2.122mg Soybean
Valine 1.491mg 2.029mg Soybean
Histidine 0.515mg 1.097mg Soybean
Cholesterol 0mg 0mg
Trans Fat g 0g Pumpkin seed
Saturated Fat 3.67g 2.884g Soybean
Monounsaturated Fat 6.032g 4.404g Pumpkin seed
Polyunsaturated fat 8.844g 11.255g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Soybean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
85
Soybean
Mineral Summary Score
120
Pumpkin seed
252
Soybean

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
219%
Soybean
Carbohydrates
54%
Pumpkin seed
30%
Soybean
Fats
90%
Pumpkin seed
92%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.786g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
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 - 7.33g)
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)

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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.