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  6. Pumpkin seeds vs. Soybean meal

Pumpkin seeds vs. Soybean meal — In-Depth Nutrition Comparison

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Important differences between pumpkin seeds and soybean meal

  • Pumpkin seeds have more zinc; however, soybean meal has more copper, manganese, iron, phosphorus, folate, vitamin B1, potassium, vitamin B6, and vitamin B5.
  • Soybean meal's daily need coverage for copper is 146% more.
  • Pumpkin seeds have 2 times more zinc than soybean meal. Pumpkin seeds have 10.3mg of zinc, while soybean meal has 5.06mg.

The food varieties used in the comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soy meal, defatted, raw.

Infographic

Pumpkin seeds vs Soybean meal 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 219% 73% 220% 514% 667% 138% 300% 0.39% 496% 18%
Contains more ZincZinc +103.6%
Contains more MagnesiumMagnesium +16.8%
Contains more CalciumCalcium +343.6%
Contains more PotassiumPotassium +170.9%
Contains more IronIron +313.9%
Contains more CopperCopper +189.9%
Contains more PhosphorusPhosphorus +662%
Contains less SodiumSodium -83.3%
Contains more ManganeseManganese +666.1%

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%
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 0% 0.67% 0% 0% 173% 58% 49% 119% 131% 0% 0% 227% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +1932.4%
Contains more Vitamin B2Vitamin B2 +382.7%
Contains more Vitamin B3Vitamin B3 +804.5%
Contains more Vitamin B5Vitamin B5 +3428.6%
Contains more Vitamin B6Vitamin B6 +1437.8%
Contains more FolateFolate +3266.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Soybean meal DV% diff.
Copper 0.69mg 2mg 146%
Manganese 0.496mg 3.8mg 144%
Iron 3.31mg 13.7mg 130%
Phosphorus 92mg 701mg 87%
Folate 9µg 303µg 74%
Fiber 18.4g 74%
Protein 18.55g 49.2g 61%
Vitamin B1 0.034mg 0.691mg 55%
Polyunsaturated fat 8.844g 1.045g 52%
Zinc 10.3mg 5.06mg 48%
Potassium 919mg 2490mg 46%
Vitamin B6 0.037mg 0.569mg 41%
Vitamin B5 0.056mg 1.976mg 38%
Fats 19.4g 2.39g 26%
Calcium 55mg 244mg 19%
Saturated fat 3.67g 0.268g 15%
Vitamin B2 0.052mg 0.251mg 15%
Monounsaturated fat 6.032g 0.409g 14%
Vitamin B3 0.286mg 2.587mg 14%
Magnesium 262mg 306mg 10%
Carbs 53.75g 35.89g 6%
Selenium 3.3µg 6%
Calories 446kcal 337kcal 5%
Sodium 18mg 3mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 35.89g N/A
Vitamin A 3µg 2µg 0%
Tryptophan 0.326mg 0.653mg 0%
Threonine 0.683mg 1.952mg 0%
Isoleucine 0.956mg 2.18mg 0%
Leucine 1.572mg 3.66mg 0%
Lysine 1.386mg 2.991mg 0%
Methionine 0.417mg 0.606mg 0%
Phenylalanine 0.924mg 2.346mg 0%
Valine 1.491mg 2.243mg 0%
Histidine 0.515mg 1.212mg 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
49% 2% 36% 7% 6%
Protein: 49.2 g
Fats: 2.39 g
Carbs: 35.89 g
Water: 6.94 g
Other: 5.58 g
Contains more FatsFats +711.7%
Contains more CarbsCarbs +49.8%
Contains more ProteinProtein +165.2%
Contains more WaterWater +54.2%
Contains more OtherOther +46.8%

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 0.268 g
Monounsaturated fat: Mono. Fat 0.409 g
Polyunsaturated fat: Poly. Fat 1.045 g
Contains more Mono. FatMonounsaturated fat +1374.8%
Contains more Poly. FatPolyunsaturated fat +746.3%
Contains less Sat. FatSaturated fat -92.7%

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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 meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/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.