Pumpkin seed vs Soybean raw - In-Depth Nutrition Comparison
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Differences between Pumpkin seed and Soybean raw
- Pumpkin seed has more Zinc, and Fiber, while Soybean raw has more Iron, Copper, Folate, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Vitamin B6.
- Soybean raw's daily need coverage for Iron is 155% higher.
- Soybean raw contains 2 times less Zinc than Pumpkin seed. Pumpkin seed contains 10.3mg of Zinc, while Soybean raw contains 4.89mg.
The food types used in this comparison are Seeds, pumpkin and squash seeds, whole, roasted, without salt and Soybeans, mature seeds, raw.
Infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Zinc
+110.6%
Contains
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Calcium
+403.6%
Contains
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Iron
+374.3%
Contains
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Phosphorus
+665.2%
Contains
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Potassium
+95.5%
Contains
less
Sodium
-88.9%
Contains
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Copper
+140.3%
Equal in Magnesium - 280
Contains
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Zinc
+110.6%
Contains
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Calcium
+403.6%
Contains
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Iron
+374.3%
Contains
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Phosphorus
+665.2%
Contains
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Potassium
+95.5%
Contains
less
Sodium
-88.9%
Contains
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Copper
+140.3%
Equal in Magnesium - 280
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin A
+181.8%
Contains
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Vitamin C
+1900%
Contains
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Vitamin B1
+2470.6%
Contains
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Vitamin B2
+1573.1%
Contains
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Vitamin B3
+467.5%
Contains
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Vitamin B5
+1316.1%
Contains
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Vitamin B6
+918.9%
Contains
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Folate
+4066.7%
Contains
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Vitamin A
+181.8%
Contains
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Vitamin C
+1900%
Contains
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Vitamin B1
+2470.6%
Contains
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Vitamin B2
+1573.1%
Contains
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Vitamin B3
+467.5%
Contains
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Vitamin B5
+1316.1%
Contains
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Vitamin B6
+918.9%
Contains
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Folate
+4066.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Carbs
+78.2%
Contains
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Protein
+96.7%
Contains
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Water
+89.8%
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Other
+28.2%
Equal in Fats - 19.94
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Contains
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Carbs
+78.2%
Contains
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Protein
+96.7%
Contains
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Water
+89.8%
Contains
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Other
+28.2%
Equal in Fats - 19.94
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+37%
Contains
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Saturated Fat
-21.4%
Contains
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Polyunsaturated fat
+27.3%
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Contains
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Monounsaturated Fat
+37%
Contains
less
Saturated Fat
-21.4%
Contains
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Polyunsaturated fat
+27.3%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 minerals |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 35.35g | 20.86g |
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| Protein | 18.55g | 36.49g |
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| Fats | 19.4g | 19.94g |
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| Carbs | 53.75g | 30.16g |
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| Calories | 446kcal | 446kcal | |
| Sugar | 7.33g |
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| Fiber | 18.4g | 9.3g |
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| Calcium | 55mg | 277mg |
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| Iron | 3.31mg | 15.7mg |
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| Magnesium | 262mg | 280mg |
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| Phosphorus | 92mg | 704mg |
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| Potassium | 919mg | 1797mg |
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| Sodium | 18mg | 2mg |
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| Zinc | 10.3mg | 4.89mg |
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| Copper | 0.69mg | 1.658mg |
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| Vitamin A | 62IU | 22IU |
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| Vitamin A RAE | 3µg | 1µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 0.3mg | 6mg |
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| Vitamin B1 | 0.034mg | 0.874mg |
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| Vitamin B2 | 0.052mg | 0.87mg |
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| Vitamin B3 | 0.286mg | 1.623mg |
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| Vitamin B5 | 0.056mg | 0.793mg |
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| Vitamin B6 | 0.037mg | 0.377mg |
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| Folate | 9µg | 375µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.326mg | 0.591mg |
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| Threonine | 0.683mg | 1.766mg |
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| Isoleucine | 0.956mg | 1.971mg |
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| Leucine | 1.572mg | 3.309mg |
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| Lysine | 1.386mg | 2.706mg |
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| Methionine | 0.417mg | 0.547mg |
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| Phenylalanine | 0.924mg | 2.122mg |
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| Valine | 1.491mg | 2.029mg |
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| Histidine | 0.515mg | 1.097mg |
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| Saturated Fat | 3.67g | 2.884g |
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| Monounsaturated Fat | 6.032g | 4.404g |
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| Polyunsaturated fat | 8.844g | 11.255g |
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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 | Equal | |
| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
4%
85%
Minerals Daily Need Coverage Score
120%
252%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 0.786g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 7.33g)
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)