Pumpkin seeds vs. Soybean raw — In-Depth Nutrition Comparison
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Differences between pumpkin seeds and soybean raw
- Pumpkin seeds have 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 seeds. Pumpkin seeds contain 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.
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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 more ZincZinc | +110.6% |
Contains more CalciumCalcium | +403.6% |
Contains more PotassiumPotassium | +95.5% |
Contains more IronIron | +374.3% |
Contains more CopperCopper | +140.3% |
Contains more PhosphorusPhosphorus | +665.2% |
Contains less SodiumSodium | -88.9% |
Contains more ManganeseManganese | +407.5% |
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 more Vitamin AVitamin A | +200% |
Contains more Vitamin CVitamin C | +1900% |
Contains more Vitamin B1Vitamin B1 | +2470.6% |
Contains more Vitamin B2Vitamin B2 | +1573.1% |
Contains more Vitamin B3Vitamin B3 | +467.5% |
Contains more Vitamin B5Vitamin B5 | +1316.1% |
Contains more Vitamin B6Vitamin B6 | +918.9% |
Contains more FolateFolate | +4066.7% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Iron | 3.31mg | 15.7mg | 155% |
Copper | 0.69mg | 1.658mg | 108% |
Folate | 9µg | 375µg | 92% |
Manganese | 0.496mg | 2.517mg | 88% |
Phosphorus | 92mg | 704mg | 87% |
Vitamin B1 | 0.034mg | 0.874mg | 70% |
Vitamin B2 | 0.052mg | 0.87mg | 63% |
Zinc | 10.3mg | 4.89mg | 49% |
Vitamin K | 47µg | 39% | |
Fiber | 18.4g | 9.3g | 36% |
Protein | 18.55g | 36.49g | 36% |
Selenium | 17.8µg | 32% | |
Potassium | 919mg | 1797mg | 26% |
Vitamin B6 | 0.037mg | 0.377mg | 26% |
Calcium | 55mg | 277mg | 22% |
Choline | 115.9mg | 21% | |
Polyunsaturated fat | 8.844g | 11.255g | 16% |
Vitamin B5 | 0.056mg | 0.793mg | 15% |
Vitamin B3 | 0.286mg | 1.623mg | 8% |
Carbs | 53.75g | 30.16g | 8% |
Vitamin C | 0.3mg | 6mg | 6% |
Vitamin E | 0.85mg | 6% | |
Magnesium | 262mg | 280mg | 4% |
Monounsaturated fat | 6.032g | 4.404g | 4% |
Saturated fat | 3.67g | 2.884g | 4% |
Fats | 19.4g | 19.94g | 1% |
Sodium | 18mg | 2mg | 1% |
Calories | 446kcal | 446kcal | 0% |
Net carbs | 35.35g | 20.86g | N/A |
Sugar | 7.33g | N/A | |
Vitamin A | 3µg | 1µg | 0% |
Tryptophan | 0.326mg | 0.591mg | 0% |
Threonine | 0.683mg | 1.766mg | 0% |
Isoleucine | 0.956mg | 1.971mg | 0% |
Leucine | 1.572mg | 3.309mg | 0% |
Lysine | 1.386mg | 2.706mg | 0% |
Methionine | 0.417mg | 0.547mg | 0% |
Phenylalanine | 0.924mg | 2.122mg | 0% |
Valine | 1.491mg | 2.029mg | 0% |
Histidine | 0.515mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more CarbsCarbs | +78.2% |
Contains more ProteinProtein | +96.7% |
Contains more WaterWater | +89.8% |
Contains more OtherOther | +28.2% |
~equal in
Fats
~19.94g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.67 g
Monounsaturated fat:
Mono. Fat
6.032 g
Polyunsaturated fat:
Poly. Fat
8.844 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
Contains more Mono. FatMonounsaturated fat | +37% |
Contains less Sat. FatSaturated fat | -21.4% |
Contains more Poly. FatPolyunsaturated fat | +27.3% |