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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 have 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.

Infographic

Pumpkin seeds vs Soybean raw 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
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%
~equal in Magnesium ~280mg

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% 3.7% 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 20% 1.3% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin AVitamin A +181.8%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
36% 20% 30% 9% 5%
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
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 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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pumpkin seeds Soybean raw
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Soybean raw Opinion
Calories 446kcal 446kcal
Protein 18.55g 36.49g Soybean raw
Fats 19.4g 19.94g Soybean raw
Vitamin C 0.3mg 6mg Soybean raw
Net carbs 35.35g 20.86g Pumpkin seeds
Carbs 53.75g 30.16g Pumpkin seeds
Magnesium 262mg 280mg Soybean raw
Calcium 55mg 277mg Soybean raw
Potassium 919mg 1797mg Soybean raw
Iron 3.31mg 15.7mg Soybean raw
Sugar 7.33g Pumpkin seeds
Fiber 18.4g 9.3g Pumpkin seeds
Copper 0.69mg 1.658mg Soybean raw
Zinc 10.3mg 4.89mg Pumpkin seeds
Phosphorus 92mg 704mg Soybean raw
Sodium 18mg 2mg Soybean raw
Vitamin A 62IU 22IU Pumpkin seeds
Vitamin A 3µg 1µg Pumpkin seeds
Vitamin E 0.85mg Soybean raw
Manganese 0.496mg 2.517mg Soybean raw
Selenium 17.8µg Soybean raw
Vitamin B1 0.034mg 0.874mg Soybean raw
Vitamin B2 0.052mg 0.87mg Soybean raw
Vitamin B3 0.286mg 1.623mg Soybean raw
Vitamin B5 0.056mg 0.793mg Soybean raw
Vitamin B6 0.037mg 0.377mg Soybean raw
Vitamin K 47µg Soybean raw
Folate 9µg 375µg Soybean raw
Choline 115.9mg Soybean raw
Saturated Fat 3.67g 2.884g Soybean raw
Monounsaturated Fat 6.032g 4.404g Pumpkin seeds
Polyunsaturated fat 8.844g 11.255g Soybean raw
Tryptophan 0.326mg 0.591mg Soybean raw
Threonine 0.683mg 1.766mg Soybean raw
Isoleucine 0.956mg 1.971mg Soybean raw
Leucine 1.572mg 3.309mg Soybean raw
Lysine 1.386mg 2.706mg Soybean raw
Methionine 0.417mg 0.547mg Soybean raw
Phenylalanine 0.924mg 2.122mg Soybean raw
Valine 1.491mg 2.029mg Soybean raw
Histidine 0.515mg 1.097mg Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Soybean raw
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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%
Pumpkin seeds
83%
Soybean raw
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
244%
Soybean raw

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.786g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.