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

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A recap on the differences between soy yogurt and pumpkin seeds

Soy yogurt has more vitamin C, calcium, and vitamin D*; however, pumpkin seeds are higher in fiber, protein, fats, and carbs.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soy yogurt

Pumpkin seeds

Contains more CalciumCalcium	+140%
Contains less SodiumSodium	-27.8%

Contains more MagnesiumMagnesium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%

~equal in Selenium ~µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soy yogurt

Pumpkin seeds

Contains more Vitamin CVitamin C	+4300%
Contains more Vitamin DVitamin D	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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*	53 IU	0 IU	7%
Vitamin D	1.3µg	0µg	7%
Vitamin B2		0.052mg	4%
Vitamin B1		0.034mg	3%
Vitamin B6		0.037mg	3%
Vitamin B3		0.286mg	2%
Folate		9µg	2%
Vitamin B5		0.056mg	1%
Protein per 100 calories	4g	4.2g	N/A
Calories per 10 g protein	250kcal	240kcal	N/A
Weight per 100 calories	152g	22g	N/A
Unsaturated / Saturated Fat ratio	0	4.1	N/A
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%