Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Soy yogurt
  5. Compare
  6. Soy yogurt vs. Pumpkin seeds

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

Compare

A recap on differences between soy yogurt and pumpkin seeds

  • Soy yogurt has more vitamin C, vitamin D, and calcium; however, pumpkin seeds are higher in fiber.
  • Pumpkin seeds cover your daily fiber needs 72% more than soy yogurt.
  • Soy yogurt has less saturated fat.

Food varieties used in this article are SILK Plain soy yogurt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Soy yogurt 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 40% 0% 0% 0% 0% 0% 1.7% 0% 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 CalciumCalcium +140%
Contains less SodiumSodium -27.8%
~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.
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 44% 0% 0% 20% 0% 0% 0% 0% 0% 0% 0% 0% 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 CVitamin C +4300%
Contains more Vitamin DVitamin D +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soy yogurt Pumpkin seeds DV% diff.
Zinc 10.3mg 94%
Copper 0.69mg 77%
Fiber 0.4g 18.4g 72%
Magnesium 262mg 62%
Polyunsaturated fat 8.844g 59%
Iron 3.31mg 41%
Protein 2.64g 18.55g 32%
Fats 1.76g 19.4g 27%
Potassium 919mg 27%
Manganese 0.496mg 22%
Calories 66kcal 446kcal 19%
Saturated fat 0.22g 3.67g 16%
Carbs 9.69g 53.75g 15%
Monounsaturated fat 6.032g 15%
Vitamin C 13.2mg 0.3mg 14%
Phosphorus 92mg 13%
Calcium 132mg 55mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Vitamin B2 0.052mg 4%
Vitamin B6 0.037mg 3%
Vitamin B1 0.034mg 3%
Vitamin B3 0.286mg 2%
Folate 9µg 2%
Vitamin B5 0.056mg 1%
Net carbs 9.29g 35.35g N/A
Sugar 5.29g N/A
Sodium 13mg 18mg 0%
Vitamin A 3µg 0%
Tryptophan 0.326mg 0%
Threonine 0.683mg 0%
Isoleucine 0.956mg 0%
Leucine 1.572mg 0%
Lysine 1.386mg 0%
Methionine 0.417mg 0%
Phenylalanine 0.924mg 0%
Valine 1.491mg 0%
Histidine 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 10% 85%
Protein: 2.64 g
Fats: 1.76 g
Carbs: 9.69 g
Water: 84.67 g
Other: 1.24 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 +1781.6%
Contains more ProteinProtein +602.7%
Contains more FatsFats +1002.3%
Contains more CarbsCarbs +454.7%
Contains more OtherOther +206.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 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 -94%

People also compare

Soy yogurt
Soy yogurt vs Greek yogurt
Greek yogurt
Soy yogurt
Soy yogurt vs Sour cream
Sour cream
Soy yogurt
Soy yogurt vs Kefir
Kefir
Pumpkin seeds
Pumpkin seeds vs Chia seeds
Chia seeds
Pumpkin seeds
Pumpkin seeds vs Sunflower seeds
Sunflower seeds
Pumpkin seeds
Pumpkin seeds vs Pumpkin
Pumpkin

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. Soy yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175227/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.