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  6. Pumpkin seeds vs. Soybean

Pumpkin seeds vs. Soybean — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and soybeans

  • Pumpkin seeds have more zinc, fiber, magnesium, copper, and potassium; however, soybeans have more iron, phosphorus, vitamin B2, vitamin B6, and manganese.
  • Pumpkin seeds' daily need coverage for zinc is 83% more.
  • Pumpkin seeds have 3 times more fiber than soybeans. Pumpkin seeds have 18.4g of fiber, while soybeans have 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 seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
Contains more MagnesiumMagnesium +204.7%
Contains more PotassiumPotassium +78.4%
Contains more CopperCopper +69.5%
Contains more ZincZinc +795.7%
Contains more CalciumCalcium +85.5%
Contains more IronIron +55.3%
Contains more PhosphorusPhosphorus +166.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Soybean
Soybean
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +466.7%
Contains more Vitamin B1Vitamin B1 +355.9%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B5Vitamin B5 +219.6%
Contains more Vitamin B6Vitamin B6 +532.4%
Contains more FolateFolate +500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Soybean DV% diff.
Zinc 10.3mg 1.15mg 83%
Fiber 18.4g 6g 50%
Magnesium 262mg 86mg 42%
Copper 0.69mg 0.407mg 31%
Polyunsaturated fat 8.844g 5.064g 25%
Iron 3.31mg 5.14mg 23%
Phosphorus 92mg 245mg 22%
Vitamin B2 0.052mg 0.285mg 18%
Fats 19.4g 8.97g 16%
Vitamin K 19.2µg 16%
Carbs 53.75g 8.36g 15%
Vitamin B6 0.037mg 0.234mg 15%
Calories 446kcal 172kcal 14%
Manganese 0.496mg 0.824mg 14%
Selenium 7.3µg 13%
Potassium 919mg 515mg 12%
Folate 9µg 54µg 11%
Saturated fat 3.67g 1.297g 11%
Monounsaturated fat 6.032g 1.981g 10%
Vitamin B1 0.034mg 0.155mg 10%
Choline 47.5mg 9%
Calcium 55mg 102mg 5%
Vitamin C 0.3mg 1.7mg 2%
Vitamin E 0.35mg 2%
Vitamin B5 0.056mg 0.179mg 2%
Protein 18.55g 18.21g 1%
Sodium 18mg 1mg 1%
Vitamin B3 0.286mg 0.399mg 1%
Net carbs 35.35g 2.36g N/A
Sugar 3g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.242mg 0%
Threonine 0.683mg 0.723mg 0%
Isoleucine 0.956mg 0.807mg 0%
Leucine 1.572mg 1.355mg 0%
Lysine 1.386mg 1.108mg 0%
Methionine 0.417mg 0.224mg 0%
Phenylalanine 0.924mg 0.869mg 0%
Valine 1.491mg 0.831mg 0%
Histidine 0.515mg 0.449mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +116.3%
Contains more CarbsCarbs +542.9%
Contains more OtherOther +99%
Contains more WaterWater +1290%
~equal in Protein ~18.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 g
Contains more Mono. FatMonounsaturated fat +204.5%
Contains more Poly. FatPolyunsaturated fat +74.6%
Contains less Sat. FatSaturated fat -64.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pumpkin seeds - 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.