Soy yogurt vs. Pumpkin seeds — In-Depth Nutrition Comparison
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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
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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 CalciumCalcium | +140% |
| Contains less SodiumSodium | -27.8% |
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 CVitamin C | +4300% |
| Contains more Vitamin DVitamin D | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.64 g
Fats:
1.76 g
Carbs:
9.69 g
Water:
84.67 g
Other:
1.24 g
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
Saturated fat:
Sat. Fat
0.22 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0 g
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% |
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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| Lower in price |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| 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
5%
4%
Minerals Daily Need Coverage Score
4%
103%
Comparison summary
Which food contains less Sodium?
Soy yogurt contains less Sodium (difference - 5mg)
Which food is lower in Saturated fat?
Soy yogurt is lower in Saturated fat (difference - 3.45g)
Which food is lower in glycemic index?
Soy yogurt is lower in glycemic index (difference - 0)
Which food is cheaper?
Soy yogurt is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds is lower in Sugar (difference - 5.29g)
Which food is richer in minerals?
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)