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Soba vs. Pumpkin seeds — In-Depth Nutrition Comparison

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How are soba and pumpkin seeds different?

  • Soba is richer in vitamin B1, while pumpkin seeds are higher in zinc, copper, magnesium, iron, potassium, phosphorus, manganese, and calcium.
  • Pumpkin seeds cover your daily need for zinc, 93% more than soba.
  • Soba contains 3 times more vitamin B1 than pumpkin seeds. Soba contains 0.094mg of vitamin B1, while pumpkin seeds contain 0.034mg.
  • Soba is lower in saturated fat.

Noodles, japanese, soba, cooked and Seeds, pumpkin, and squash seeds, whole, roasted, without salt types were used in this article.

Infographic

Soba vs Pumpkin seeds 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.
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
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%
Contains more MagnesiumMagnesium +2811.1%
Contains more CalciumCalcium +1275%
Contains more PotassiumPotassium +2525.7%
Contains more IronIron +589.6%
Contains more CopperCopper +8525%
Contains more ZincZinc +8483.3%
Contains more PhosphorusPhosphorus +268%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +32.6%
~equal in Selenium ~µg

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.
Soba
3
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% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin B1Vitamin B1 +176.5%
Contains more Vitamin B3Vitamin B3 +78.3%
Contains more Vitamin B5Vitamin B5 +319.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more FolateFolate +28.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.037mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soba Pumpkin seeds DV% diff.
Zinc 0.12mg 10.3mg 93%
Copper 0.008mg 0.69mg 76%
Fiber 18.4g 74%
Magnesium 9mg 262mg 60%
Polyunsaturated fat 0.031g 8.844g 59%
Iron 0.48mg 3.31mg 35%
Fats 0.1g 19.4g 30%
Protein 5.06g 18.55g 27%
Potassium 35mg 919mg 26%
Calories 99kcal 446kcal 17%
Saturated fat 0.019g 3.67g 17%
Monounsaturated fat 0.026g 6.032g 15%
Carbs 21.44g 53.75g 11%
Phosphorus 25mg 92mg 10%
Manganese 0.374mg 0.496mg 5%
Vitamin B1 0.094mg 0.034mg 5%
Calcium 4mg 55mg 5%
Vitamin B5 0.235mg 0.056mg 4%
Vitamin B2 0.026mg 0.052mg 2%
Sodium 60mg 18mg 2%
Vitamin B3 0.51mg 0.286mg 1%
Folate 7µg 9µg 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 21.44g 35.35g N/A
Vitamin A 0µg 3µg 0%
Vitamin B6 0.04mg 0.037mg 0%
Tryptophan 0.072mg 0.326mg 0%
Threonine 0.177mg 0.683mg 0%
Isoleucine 0.195mg 0.956mg 0%
Leucine 0.33mg 1.572mg 0%
Lysine 0.214mg 1.386mg 0%
Methionine 0.072mg 0.417mg 0%
Phenylalanine 0.217mg 0.924mg 0%
Valine 0.249mg 1.491mg 0%
Histidine 0.119mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soba
1
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
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
Contains more WaterWater +1522.4%
Contains more ProteinProtein +266.6%
Contains more FatsFats +19300%
Contains more CarbsCarbs +150.7%
Contains more OtherOther +874.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soba
1
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +23100%
Contains more Poly. FatPolyunsaturated fat +28429%

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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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/nutrients
  2. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.