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  6. Pumpkin seeds vs. Soy milk

Pumpkin seeds vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between pumpkin seeds and soy milk

  • Pumpkin seeds have more zinc, fiber, copper, magnesium, iron, potassium, manganese, and phosphorus, while soy milk has more vitamin B5.
  • Pumpkin seeds cover your daily need for zinc, 93% more than soy milk.
  • Pumpkin seeds contain 31 times more fiber than soy milk. While pumpkin seeds contain 18.4g of fiber, soy milk contains only 0.6g.
  • The amount of saturated fat in soy milk is lower.

These are the specific foods used in this comparison Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soymilk, original, and vanilla, unfortified.

Infographic

Pumpkin seeds vs Soy milk 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.
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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +948%
Contains more CalciumCalcium +120%
Contains more PotassiumPotassium +678.8%
Contains more IronIron +417.2%
Contains more CopperCopper +439.1%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +76.9%
Contains less SodiumSodium -64.7%
Contains more ManganeseManganese +122.4%

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% 1% 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 0% 0% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more Vitamin B5Vitamin B5 +566.1%
Contains more Vitamin B6Vitamin B6 +108.1%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Soy milk DV% diff.
Zinc 10.3mg 0.12mg 93%
Fiber 18.4g 0.6g 71%
Copper 0.69mg 0.128mg 62%
Magnesium 262mg 25mg 56%
Polyunsaturated fat 8.844g 0.961g 53%
Iron 3.31mg 0.64mg 33%
Protein 18.55g 3.27g 31%
Fats 19.4g 1.75g 27%
Potassium 919mg 118mg 24%
Calories 446kcal 54kcal 20%
Saturated fat 3.67g 0.205g 16%
Carbs 53.75g 6.28g 16%
Monounsaturated fat 6.032g 0.401g 14%
Manganese 0.496mg 0.223mg 12%
Selenium 4.8µg 9%
Vitamin B5 0.056mg 0.373mg 6%
Phosphorus 92mg 52mg 6%
Choline 23.6mg 4%
Calcium 55mg 25mg 3%
Vitamin K 3µg 3%
Vitamin B6 0.037mg 0.077mg 3%
Folate 9µg 18µg 2%
Vitamin B1 0.034mg 0.06mg 2%
Vitamin B3 0.286mg 0.513mg 1%
Vitamin B2 0.052mg 0.069mg 1%
Vitamin E 0.11mg 1%
Sodium 18mg 51mg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 35.35g 5.68g N/A
Sugar 3.99g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.038mg 0%
Threonine 0.683mg 0.108mg 0%
Isoleucine 0.956mg 0.114mg 0%
Leucine 1.572mg 0.186mg 0%
Lysine 1.386mg 0.131mg 0%
Methionine 0.417mg 0.027mg 0%
Phenylalanine 0.924mg 0.113mg 0%
Valine 1.491mg 0.117mg 0%
Histidine 0.515mg 0.061mg 0%

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +467.3%
Contains more FatsFats +1008.6%
Contains more CarbsCarbs +755.9%
Contains more OtherOther +484.6%
Contains more WaterWater +1856.7%

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
13% 26% 61%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains more Mono. FatMonounsaturated fat +1404.2%
Contains more Poly. FatPolyunsaturated fat +820.3%
Contains less Sat. FatSaturated fat -94.4%

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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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.