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  6. Pumpkin seed vs. Soybean

Pumpkin seed vs. Soybean — In-Depth Nutrition Comparison

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Important differences between Pumpkin seed and Soybean

  • Pumpkin seed has more Zinc, Fiber, Magnesium, Copper, and Potassium, however, Soybean has more Iron, Phosphorus, Vitamin B2, Vitamin B6, and Manganese.
  • Pumpkin seed's daily need coverage for Zinc is 83% more.
  • Pumpkin seed has 3 times more Fiber than Soybean. Pumpkin seed has 18.4g of Fiber, while Soybean has 6g.

The food varieties used in the comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Soybeans, mature cooked, boiled, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
4
:
6
Soybean
Soybean
Contains more Magnesium +204.7%
Contains more Potassium +78.4%
Contains more Zinc +795.7%
Contains more Copper +69.5%
Contains more Calcium +85.5%
Contains more Iron +55.3%
Contains more Phosphorus +166.3%
Contains less Sodium -94.4%
Contains more Manganese +66.1%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Soybean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 193% 62% 105% 46% 1% 32% 136% 108% 40%
Contains more Magnesium +204.7%
Contains more Potassium +78.4%
Contains more Zinc +795.7%
Contains more Copper +69.5%
Contains more Calcium +85.5%
Contains more Iron +55.3%
Contains more Phosphorus +166.3%
Contains less Sodium -94.4%
Contains more Manganese +66.1%

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.
Pumpkin seed
Pumpkin seed
1
:
9
Soybean
Soybean
Contains more Vitamin A +588.9%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +39.5%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +500%
Pumpkin seed
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%
Soybean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 7% 0% 6% 39% 66% 8% 11% 54% 41% 0% 48%
Contains more Vitamin A +588.9%
Contains more Vitamin C +466.7%
Contains more Vitamin B1 +355.9%
Contains more Vitamin B2 +448.1%
Contains more Vitamin B3 +39.5%
Contains more Vitamin B5 +219.6%
Contains more Vitamin B6 +532.4%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
4
:
1
Soybean
Soybean
Contains more Fats +116.3%
Contains more Carbs +542.9%
Contains more Other +99%
Contains more Water +1290%
Equal in Protein - 18.21
Pumpkin seed
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Soybean
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 g
Contains more Fats +116.3%
Contains more Carbs +542.9%
Contains more Other +99%
Contains more Water +1290%
Equal in Protein - 18.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
2
:
1
Soybean
Soybean
Contains more Monounsaturated Fat +204.5%
Contains more Polyunsaturated fat +74.6%
Contains less Saturated Fat -64.7%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Soybean
16% 24% 61%
Saturated Fat: 1.297 g
Monounsaturated Fat: 1.981 g
Polyunsaturated fat: 5.064 g
Contains more Monounsaturated Fat +204.5%
Contains more Polyunsaturated fat +74.6%
Contains less Saturated Fat -64.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seed Soybean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seed Soybean Opinion
Net carbs 35.35g 2.36g Pumpkin seed
Protein 18.55g 18.21g Pumpkin seed
Fats 19.4g 8.97g Pumpkin seed
Carbs 53.75g 8.36g Pumpkin seed
Calories 446kcal 172kcal Pumpkin seed
Sugar 3g Pumpkin seed
Fiber 18.4g 6g Pumpkin seed
Calcium 55mg 102mg Soybean
Iron 3.31mg 5.14mg Soybean
Magnesium 262mg 86mg Pumpkin seed
Phosphorus 92mg 245mg Soybean
Potassium 919mg 515mg Pumpkin seed
Sodium 18mg 1mg Soybean
Zinc 10.3mg 1.15mg Pumpkin seed
Copper 0.69mg 0.407mg Pumpkin seed
Manganese 0.496mg 0.824mg Soybean
Selenium 7.3µg Soybean
Vitamin A 62IU 9IU Pumpkin seed
Vitamin A RAE 3µg 0µg Pumpkin seed
Vitamin E 0.35mg Soybean
Vitamin C 0.3mg 1.7mg Soybean
Vitamin B1 0.034mg 0.155mg Soybean
Vitamin B2 0.052mg 0.285mg Soybean
Vitamin B3 0.286mg 0.399mg Soybean
Vitamin B5 0.056mg 0.179mg Soybean
Vitamin B6 0.037mg 0.234mg Soybean
Folate 9µg 54µg Soybean
Vitamin K 19.2µg Soybean
Tryptophan 0.326mg 0.242mg Pumpkin seed
Threonine 0.683mg 0.723mg Soybean
Isoleucine 0.956mg 0.807mg Pumpkin seed
Leucine 1.572mg 1.355mg Pumpkin seed
Lysine 1.386mg 1.108mg Pumpkin seed
Methionine 0.417mg 0.224mg Pumpkin seed
Phenylalanine 0.924mg 0.869mg Pumpkin seed
Valine 1.491mg 0.831mg Pumpkin seed
Histidine 0.515mg 0.449mg Pumpkin seed
Saturated Fat 3.67g 1.297g Soybean
Monounsaturated Fat 6.032g 1.981g Pumpkin seed
Polyunsaturated fat 8.844g 5.064g Pumpkin seed

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 ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
4%
Pumpkin seed
23%
Soybean
Minerals Daily Need Coverage Score
103%
Pumpkin seed
75%
Soybean

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 2.373g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
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 - 3g)
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)
Which food is richer in minerals?
?
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. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.