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.
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" 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% |
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% |
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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| 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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet |
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| Low Carbs 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%
83%
Minerals Daily Need Coverage Score
103%
244%
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 seeds is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Pumpkin seeds is cheaper (difference - $1.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)