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Soybean meal vs Pumpkin seed - In-Depth Nutrition Comparison

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Important differences between Soybean meal and Pumpkin seed

  • Soybean meal has more Copper, Manganese, Iron, Phosphorus, Folate, Vitamin B1, Potassium, Vitamin B6, and Vitamin B5, however Pumpkin seed has more Zinc.
  • Soybean meal's daily need coverage for Copper is 146% more.
  • Soybean meal has 35 times more Vitamin B5 than Pumpkin seed. Soybean meal has 1.976mg of Vitamin B5, while Pumpkin seed has 0.056mg.

The food varieties used in the comparison are Soy meal, defatted, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.

Infographic

Soybean meal vs Pumpkin seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +343.6%
Contains more Iron +313.9%
Contains more Magnesium +16.8%
Contains more Phosphorus +662%
Contains more Potassium +170.9%
Contains less Sodium -83.3%
Contains more Copper +189.9%
Contains more Zinc +103.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 74% 514% 219% 301% 220% 1% 138% 667%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
Contains more Calcium +343.6%
Contains more Iron +313.9%
Contains more Magnesium +16.8%
Contains more Phosphorus +662%
Contains more Potassium +170.9%
Contains less Sodium -83.3%
Contains more Copper +189.9%
Contains more Zinc +103.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +1932.4%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +804.5%
Contains more Vitamin B5 +3428.6%
Contains more Vitamin B6 +1437.8%
Contains more Folate +3266.7%
Contains more Vitamin A +55%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 173% 58% 49% 119% 132% 228% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 1% 9% 12% 6% 4% 9% 7% 0% 0%
Contains more Vitamin B1 +1932.4%
Contains more Vitamin B2 +382.7%
Contains more Vitamin B3 +804.5%
Contains more Vitamin B5 +3428.6%
Contains more Vitamin B6 +1437.8%
Contains more Folate +3266.7%
Contains more Vitamin A +55%
Contains more Vitamin C +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean meal Pumpkin seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean meal Pumpkin seed Opinion
Net carbs 35.89g 35.35g Soybean meal
Protein 49.2g 18.55g Soybean meal
Fats 2.39g 19.4g Pumpkin seed
Carbs 35.89g 53.75g Pumpkin seed
Calories 337kcal 446kcal Pumpkin seed
Starch g g
Fructose g g
Sugar g g
Fiber g 18.4g Pumpkin seed
Calcium 244mg 55mg Soybean meal
Iron 13.7mg 3.31mg Soybean meal
Magnesium 306mg 262mg Soybean meal
Phosphorus 701mg 92mg Soybean meal
Potassium 2490mg 919mg Soybean meal
Sodium 3mg 18mg Soybean meal
Zinc 5.06mg 10.3mg Pumpkin seed
Copper 2mg 0.69mg Soybean meal
Vitamin A 40IU 62IU Pumpkin seed
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.3mg Pumpkin seed
Vitamin B1 0.691mg 0.034mg Soybean meal
Vitamin B2 0.251mg 0.052mg Soybean meal
Vitamin B3 2.587mg 0.286mg Soybean meal
Vitamin B5 1.976mg 0.056mg Soybean meal
Vitamin B6 0.569mg 0.037mg Soybean meal
Folate 303µg 9µg Soybean meal
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.653mg 0.326mg Soybean meal
Threonine 1.952mg 0.683mg Soybean meal
Isoleucine 2.18mg 0.956mg Soybean meal
Leucine 3.66mg 1.572mg Soybean meal
Lysine 2.991mg 1.386mg Soybean meal
Methionine 0.606mg 0.417mg Soybean meal
Phenylalanine 2.346mg 0.924mg Soybean meal
Valine 2.243mg 1.491mg Soybean meal
Histidine 1.212mg 0.515mg Soybean meal
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 0.268g 3.67g Soybean meal
Monounsaturated Fat 0.409g 6.032g Pumpkin seed
Polyunsaturated fat 1.045g 8.844g Pumpkin seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean meal Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
63
Soybean meal
4
Pumpkin seed
Mineral Summary Score
266
Soybean meal
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
295%
Soybean meal
111%
Pumpkin seed
Carbohydrates
36%
Soybean meal
54%
Pumpkin seed
Fats
11%
Soybean meal
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Soybean meal
Soybean meal contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Soybean meal
Soybean meal is lower in Saturated Fat (difference - 3.402g)
Which food is lower in glycemic index?
Soybean meal
Soybean meal is lower in glycemic index (difference - 68)
Which food is cheaper?
Soybean meal
Soybean meal is cheaper (difference - $2.2)
Which food is richer in minerals?
Soybean meal
Soybean meal is relatively richer in minerals
Which food is richer in vitamins?
Soybean meal
Soybean meal is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean meal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172445/nutrients
  2. Pumpkin seed - 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.