Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Pumpkin seed vs Soybean - In-Depth Nutrition Comparison

Compare

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
Copy 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 Iron +374.3%
Contains more Calcium +403.6%
Contains more Potassium +95.5%
Contains more Copper +140.3%
Contains more Phosphorus +665.2%
Contains less Sodium -88.9%
Equal in Magnesium - 280
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Contains more Zinc +110.6%
Contains more Iron +374.3%
Contains more Calcium +403.6%
Contains more Potassium +95.5%
Contains more Copper +140.3%
Contains more Phosphorus +665.2%
Contains less Sodium -88.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
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 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 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

Which food is preferable for your diet?

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

People also compare

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)

All nutrients comparison - raw data values

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

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.