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.
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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.
Contains
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Magnesium
+204.7%
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Potassium
+78.4%
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Zinc
+795.7%
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Copper
+69.5%
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Calcium
+85.5%
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Iron
+55.3%
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Phosphorus
+166.3%
Contains
less
Sodium
-94.4%
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Manganese
+66.1%
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Magnesium
+204.7%
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Potassium
+78.4%
Contains
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Zinc
+795.7%
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Copper
+69.5%
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Calcium
+85.5%
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Iron
+55.3%
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Phosphorus
+166.3%
Contains
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Sodium
-94.4%
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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.
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Contains
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Vitamin A
+588.9%
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Vitamin C
+466.7%
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Vitamin B1
+355.9%
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Vitamin B2
+448.1%
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Vitamin B3
+39.5%
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Vitamin B5
+219.6%
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Vitamin B6
+532.4%
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Folate
+500%
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Vitamin A
+588.9%
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Vitamin C
+466.7%
Contains
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Vitamin B1
+355.9%
Contains
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Vitamin B2
+448.1%
Contains
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Vitamin B3
+39.5%
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Vitamin B5
+219.6%
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Vitamin B6
+532.4%
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Folate
+500%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+116.3%
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Carbs
+542.9%
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Other
+99%
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Water
+1290%
Equal in Protein - 18.21
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
18.21 g
Fats:
8.97 g
Carbs:
8.36 g
Water:
62.55 g
Other:
1.91 g
Contains
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Fats
+116.3%
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Carbs
+542.9%
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Other
+99%
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Water
+1290%
Equal in Protein - 18.21
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+204.5%
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Polyunsaturated fat
+74.6%
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Saturated Fat
-64.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
1.297 g
Monounsaturated Fat:
1.981 g
Polyunsaturated fat:
5.064 g
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Monounsaturated Fat
+204.5%
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Polyunsaturated fat
+74.6%
Contains
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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.
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Lower in Sodium |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Rich in vitamins |
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Lower in Sugar |
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Lower in price |
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Lower in Cholesterol | Equal | ||
Rich in minerals | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 35.35g | 2.36g |
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Protein | 18.55g | 18.21g |
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Fats | 19.4g | 8.97g |
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Carbs | 53.75g | 8.36g |
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Calories | 446kcal | 172kcal |
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Sugar | 3g |
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Fiber | 18.4g | 6g |
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Calcium | 55mg | 102mg |
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Iron | 3.31mg | 5.14mg |
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Magnesium | 262mg | 86mg |
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Phosphorus | 92mg | 245mg |
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Potassium | 919mg | 515mg |
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Sodium | 18mg | 1mg |
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Zinc | 10.3mg | 1.15mg |
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Copper | 0.69mg | 0.407mg |
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Manganese | 0.496mg | 0.824mg |
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Selenium | 7.3µg |
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Vitamin A | 62IU | 9IU |
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Vitamin A RAE | 3µg | 0µg |
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Vitamin E | 0.35mg |
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Vitamin C | 0.3mg | 1.7mg |
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Vitamin B1 | 0.034mg | 0.155mg |
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Vitamin B2 | 0.052mg | 0.285mg |
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Vitamin B3 | 0.286mg | 0.399mg |
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Vitamin B5 | 0.056mg | 0.179mg |
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Vitamin B6 | 0.037mg | 0.234mg |
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Folate | 9µg | 54µg |
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Vitamin K | 19.2µg |
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Tryptophan | 0.326mg | 0.242mg |
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Threonine | 0.683mg | 0.723mg |
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Isoleucine | 0.956mg | 0.807mg |
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Leucine | 1.572mg | 1.355mg |
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Lysine | 1.386mg | 1.108mg |
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Methionine | 0.417mg | 0.224mg |
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Phenylalanine | 0.924mg | 0.869mg |
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Valine | 1.491mg | 0.831mg |
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Histidine | 0.515mg | 0.449mg |
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Saturated Fat | 3.67g | 1.297g |
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Monounsaturated Fat | 6.032g | 1.981g |
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Polyunsaturated fat | 8.844g | 5.064g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

23%

Minerals Daily Need Coverage Score
103%

75%

Comparison summary
Which food contains less Sodium?

Soybean contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?

Soybean is lower in Saturated Fat (difference - 2.373g)
Which food is lower in glycemic index?

Soybean is lower in glycemic index (difference - 14)
Which food is richer in vitamins?

Soybean is relatively richer in vitamins
Which food is lower in Sugar?

Pumpkin seed is lower in Sugar (difference - 3g)
Which food is cheaper?

Pumpkin seed is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.