Pumpkin seed vs. Soybean meal — In-Depth Nutrition Comparison
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Important differences between Pumpkin seed and Soybean meal
- Pumpkin seed has 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 seed has 2 times more Zinc than Soybean meal. Pumpkin seed has 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.
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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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Zinc
+103.6%
Contains
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Calcium
+343.6%
Contains
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Iron
+313.9%
Contains
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Magnesium
+16.8%
Contains
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Phosphorus
+662%
Contains
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Potassium
+170.9%
Contains
less
Sodium
-83.3%
Contains
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Copper
+189.9%
Contains
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Manganese
+666.1%
Contains
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Zinc
+103.6%
Contains
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Calcium
+343.6%
Contains
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Iron
+313.9%
Contains
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Magnesium
+16.8%
Contains
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Phosphorus
+662%
Contains
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Potassium
+170.9%
Contains
less
Sodium
-83.3%
Contains
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Copper
+189.9%
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Manganese
+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.
:
Contains
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Vitamin A
+55%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1932.4%
Contains
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Vitamin B2
+382.7%
Contains
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Vitamin B3
+804.5%
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Vitamin B5
+3428.6%
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Vitamin B6
+1437.8%
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Folate
+3266.7%
Contains
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Vitamin A
+55%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1932.4%
Contains
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Vitamin B2
+382.7%
Contains
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Vitamin B3
+804.5%
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Vitamin B5
+3428.6%
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Vitamin B6
+1437.8%
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Folate
+3266.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+711.7%
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Carbs
+49.8%
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Protein
+165.2%
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Water
+54.2%
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Other
+46.8%
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
49.2 g
Fats:
2.39 g
Carbs:
35.89 g
Water:
6.94 g
Other:
5.58 g
Contains
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Fats
+711.7%
Contains
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Carbs
+49.8%
Contains
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Protein
+165.2%
Contains
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Water
+54.2%
Contains
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Other
+46.8%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1374.8%
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Polyunsaturated fat
+746.3%
Contains
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Saturated Fat
-92.7%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
0.268 g
Monounsaturated Fat:
0.409 g
Polyunsaturated fat:
1.045 g
Contains
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Monounsaturated Fat
+1374.8%
Contains
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Polyunsaturated fat
+746.3%
Contains
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Saturated Fat
-92.7%
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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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 35.89g |
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| Protein | 18.55g | 49.2g |
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| Fats | 19.4g | 2.39g |
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| Carbs | 53.75g | 35.89g |
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| Calories | 446kcal | 337kcal |
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| Fiber | 18.4g |
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| Calcium | 55mg | 244mg |
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| Iron | 3.31mg | 13.7mg |
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| Magnesium | 262mg | 306mg |
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| Phosphorus | 92mg | 701mg |
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| Potassium | 919mg | 2490mg |
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| Sodium | 18mg | 3mg |
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| Zinc | 10.3mg | 5.06mg |
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| Copper | 0.69mg | 2mg |
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| Manganese | 0.496mg | 3.8mg |
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| Selenium | 3.3µg |
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| Vitamin A | 62IU | 40IU |
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| Vitamin A RAE | 3µg | 2µg |
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| Vitamin C | 0.3mg | 0mg |
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| Vitamin B1 | 0.034mg | 0.691mg |
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| Vitamin B2 | 0.052mg | 0.251mg |
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| Vitamin B3 | 0.286mg | 2.587mg |
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| Vitamin B5 | 0.056mg | 1.976mg |
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| Vitamin B6 | 0.037mg | 0.569mg |
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| Folate | 9µg | 303µg |
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| Tryptophan | 0.326mg | 0.653mg |
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| Threonine | 0.683mg | 1.952mg |
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| Isoleucine | 0.956mg | 2.18mg |
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| Leucine | 1.572mg | 3.66mg |
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| Lysine | 1.386mg | 2.991mg |
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| Methionine | 0.417mg | 0.606mg |
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| Phenylalanine | 0.924mg | 2.346mg |
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| Valine | 1.491mg | 2.243mg |
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| Histidine | 0.515mg | 1.212mg |
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| Saturated Fat | 3.67g | 0.268g |
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| Monounsaturated Fat | 6.032g | 0.409g |
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| Polyunsaturated fat | 8.844g | 1.045g |
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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%
63%
Minerals Daily Need Coverage Score
103%
264%
Comparison summary
Which food contains less Sodium?
Soybean meal contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean meal is lower in Saturated Fat (difference - 3.402g)
Which food is lower in glycemic index?
Soybean meal is lower in glycemic index (difference - 68)
Which food is cheaper?
Soybean meal is cheaper (difference - $2.2)
Which food is richer in minerals?
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)