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  6. Soy yogurt vs. Pumpkin seeds

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 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

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% 39% 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% 3.7% 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 +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy yogurt Pumpkin seeds
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy yogurt Pumpkin seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
6%
Soy yogurt
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
4%
Soy yogurt
103%
Pumpkin seeds

Comparison summary

Which food contains less Sodium?
Soy yogurt
Soy yogurt contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Soy yogurt
Soy yogurt is lower in Saturated Fat (difference - 3.45g)
Which food is lower in glycemic index?
Soy yogurt
Soy yogurt is lower in glycemic index (difference - 0)
Which food is cheaper?
Soy yogurt
Soy yogurt is cheaper (difference - $2.2)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 5.29g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is richer in vitamins?
Pumpkin seeds
Pumpkin seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.