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  6. Pumpkin seed vs. Soybean raw

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

Pumpkin seed 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.
Pumpkin seed
Pumpkin seed
1
:
9
Soybean raw
Soybean raw
Contains more Zinc +110.6%
Contains more Calcium +403.6%
Contains more Iron +374.3%
Contains more Phosphorus +665.2%
Contains more Potassium +95.5%
Contains less Sodium -88.9%
Contains more Copper +140.3%
Contains more Manganese +407.5%
Equal in Magnesium - 280
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Contains more Zinc +110.6%
Contains more Calcium +403.6%
Contains more Iron +374.3%
Contains more Phosphorus +665.2%
Contains more Potassium +95.5%
Contains less Sodium -88.9%
Contains more Copper +140.3%
Contains more Manganese +407.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pumpkin seed
Pumpkin seed
1
:
9
Soybean raw
Soybean raw
Contains more Vitamin A +181.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +2470.6%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +467.5%
Contains more Vitamin B5 +1316.1%
Contains more Vitamin B6 +918.9%
Contains more Folate +4066.7%
Pumpkin seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Contains more Vitamin A +181.8%
Contains more Vitamin C +1900%
Contains more Vitamin B1 +2470.6%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +467.5%
Contains more Vitamin B5 +1316.1%
Contains more Vitamin B6 +918.9%
Contains more Folate +4066.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
1
:
4
Soybean raw
Soybean raw
Contains more Carbs +78.2%
Contains more Protein +96.7%
Contains more Water +89.8%
Contains more Other +28.2%
Equal in Fats - 19.94
Pumpkin seed
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
Soybean raw
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 Carbs +78.2%
Contains more Protein +96.7%
Contains more Water +89.8%
Contains more Other +28.2%
Equal in Fats - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pumpkin seed
Pumpkin seed
1
:
2
Soybean raw
Soybean raw
Contains more Monounsaturated Fat +37%
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +27.3%
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Contains more Monounsaturated Fat +37%
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated 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 seed 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 seed Soybean raw Opinion
Net carbs 35.35g 20.86g Pumpkin seed
Protein 18.55g 36.49g Soybean raw
Fats 19.4g 19.94g Soybean raw
Carbs 53.75g 30.16g Pumpkin seed
Calories 446kcal 446kcal
Sugar 7.33g Pumpkin seed
Fiber 18.4g 9.3g Pumpkin seed
Calcium 55mg 277mg Soybean raw
Iron 3.31mg 15.7mg Soybean raw
Magnesium 262mg 280mg Soybean raw
Phosphorus 92mg 704mg Soybean raw
Potassium 919mg 1797mg Soybean raw
Sodium 18mg 2mg Soybean raw
Zinc 10.3mg 4.89mg Pumpkin seed
Copper 0.69mg 1.658mg Soybean raw
Manganese 0.496mg 2.517mg Soybean raw
Selenium 17.8µg Soybean raw
Vitamin A 62IU 22IU Pumpkin seed
Vitamin A RAE 3µg 1µg Pumpkin seed
Vitamin E 0.85mg Soybean raw
Vitamin C 0.3mg 6mg 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
Folate 9µg 375µg Soybean raw
Vitamin K 47µg 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
Saturated Fat 3.67g 2.884g Soybean raw
Monounsaturated Fat 6.032g 4.404g Pumpkin seed
Polyunsaturated fat 8.844g 11.255g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seed Soybean raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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 seed
85%
Soybean raw
Minerals Daily Need Coverage Score
103%
Pumpkin seed
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 seed
Pumpkin seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed 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 seed - 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.