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  6. Soybean raw vs. Pumpkin

Soybean raw vs. Pumpkin — In-Depth Nutrition Comparison

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Significant differences between soybean raw and pumpkin

  • Soybean raw has more iron, copper, manganese, phosphorus, folate, vitamin B1, magnesium, vitamin B2, and potassium; however, pumpkin is richer in vitamin A.
  • Soybean raw covers your daily iron needs 186% more than pumpkin.
  • Pumpkin has 23 times less folate than soybean raw. Soybean raw has 375µg of folate, while pumpkin has 16µg.
  • Pumpkin has a higher glycemic index. The glycemic index of pumpkin is 52, while the glycemic index of soybean raw is 14.

Specific food types used in this comparison are Soybeans, mature seeds, raw and Pumpkin, raw.

Infographic

Soybean raw vs Pumpkin 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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +2233.3%
Contains more CalciumCalcium +1219%
Contains more PotassiumPotassium +428.5%
Contains more IronIron +1862.5%
Contains more CopperCopper +1205.5%
Contains more ZincZinc +1428.1%
Contains more PhosphorusPhosphorus +1500%
Contains more ManganeseManganese +1913.6%
Contains more SeleniumSelenium +5833.3%
Contains less SodiumSodium -50%

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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
Contains more Vitamin B1Vitamin B1 +1648%
Contains more Vitamin B2Vitamin B2 +690.9%
Contains more Vitamin B3Vitamin B3 +170.5%
Contains more Vitamin B5Vitamin B5 +166.1%
Contains more Vitamin B6Vitamin B6 +518%
Contains more Vitamin KVitamin K +4172.7%
Contains more FolateFolate +2243.8%
Contains more CholineCholine +1313.4%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +42500%
Contains more Vitamin EVitamin E +24.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pumpkin DV% diff.
Iron 15.7mg 0.8mg 186%
Copper 1.658mg 0.127mg 170%
Manganese 2.517mg 0.125mg 104%
Phosphorus 704mg 44mg 94%
Folate 375µg 16µg 90%
Polyunsaturated fat 11.255g 0.005g 75%
Protein 36.49g 1g 71%
Vitamin B1 0.874mg 0.05mg 69%
Magnesium 280mg 12mg 64%
Vitamin B2 0.87mg 0.11mg 58%
Vitamin A 1µg 426µg 47%
Potassium 1797mg 340mg 43%
Zinc 4.89mg 0.32mg 42%
Vitamin K 47µg 1.1µg 38%
Fiber 9.3g 0.5g 35%
Selenium 17.8µg 0.3µg 32%
Fats 19.94g 0.1g 31%
Calcium 277mg 21mg 26%
Vitamin B6 0.377mg 0.061mg 24%
Calories 446kcal 26kcal 21%
Choline 115.9mg 8.2mg 20%
Saturated fat 2.884g 0.052g 13%
Monounsaturated fat 4.404g 0.013g 11%
Vitamin B5 0.793mg 0.298mg 10%
Carbs 30.16g 6.5g 8%
Vitamin B3 1.623mg 0.6mg 6%
Vitamin C 6mg 9mg 3%
Vitamin E 0.85mg 1.06mg 1%
Net carbs 20.86g 6g N/A
Sugar 7.33g 2.76g N/A
Sodium 2mg 1mg 0%
Tryptophan 0.591mg 0.012mg 0%
Threonine 1.766mg 0.029mg 0%
Isoleucine 1.971mg 0.031mg 0%
Leucine 3.309mg 0.046mg 0%
Lysine 2.706mg 0.054mg 0%
Methionine 0.547mg 0.011mg 0%
Phenylalanine 2.122mg 0.032mg 0%
Valine 2.029mg 0.035mg 0%
Histidine 1.097mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +3549%
Contains more FatsFats +19840%
Contains more CarbsCarbs +364%
Contains more OtherOther +508.8%
Contains more WaterWater +972.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Mono. FatMonounsaturated fat +33776.9%
Contains more Poly. FatPolyunsaturated fat +225000%
Contains less Sat. FatSaturated fat -98.2%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.