Soy yogurt vs. Pumpkin seed — In-Depth Nutrition Comparison
Compare
A recap on differences between Soy yogurt and Pumpkin seed
- Soy yogurt has more Vitamin C, Vitamin D, and Calcium, however, Pumpkin seed is higher in Fiber.
- Pumpkin seed covers 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
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.
| 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 | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
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.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Sugar |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 66kcal | 446kcal |
|
| Protein | 2.64g | 18.55g |
|
| Fats | 1.76g | 19.4g |
|
| Vitamin C | 13.2mg | 0.3mg |
|
| Net carbs | 9.29g | 35.35g |
|
| Carbs | 9.69g | 53.75g |
|
| Vitamin D | 53IU | 0IU |
|
| Magnesium | 262mg |
|
|
| Calcium | 132mg | 55mg |
|
| Potassium | 919mg |
|
|
| Iron | 3.31mg |
|
|
| Sugar | 5.29g |
|
|
| Fiber | 0.4g | 18.4g |
|
| Copper | 0.69mg |
|
|
| Zinc | 10.3mg |
|
|
| Phosphorus | 92mg |
|
|
| Sodium | 13mg | 18mg |
|
| Vitamin A | 0IU | 62IU |
|
| Vitamin A RAE | 3µg |
|
|
| Vitamin D | 1.3µg | 0µg |
|
| Manganese | 0.496mg |
|
|
| Vitamin B1 | 0.034mg |
|
|
| Vitamin B2 | 0.052mg |
|
|
| Vitamin B3 | 0.286mg |
|
|
| Vitamin B5 | 0.056mg |
|
|
| Vitamin B6 | 0.037mg |
|
|
| Folate | 9µg |
|
|
| Saturated Fat | 0.22g | 3.67g |
|
| Monounsaturated Fat | 6.032g |
|
|
| Polyunsaturated fat | 8.844g |
|
|
| Tryptophan | 0.326mg |
|
|
| Threonine | 0.683mg |
|
|
| Isoleucine | 0.956mg |
|
|
| Leucine | 1.572mg |
|
|
| Lysine | 1.386mg |
|
|
| Methionine | 0.417mg |
|
|
| Phenylalanine | 0.924mg |
|
|
| Valine | 1.491mg |
|
|
| Histidine | 0.515mg |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
6%
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 seed is lower in Sugar (difference - 5.29g)
Which food is richer in minerals?
Pumpkin seed is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)