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  6. Soybean raw vs. Pumpkin pie

Soybean raw vs. Pumpkin pie — In-Depth Nutrition Comparison

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The main differences between Soybean raw and Pumpkin pie

  • Soybean raw is richer in Iron, Copper, Manganese, Phosphorus, Folate, Magnesium, Vitamin B1, Vitamin B2, and Potassium, yet Pumpkin pie is richer in Vitamin A RAE.
  • Daily need coverage for Iron from Soybean raw is 185% higher.
  • Soybean raw contains 20 times more Magnesium than Pumpkin pie. Soybean raw contains 280mg of Magnesium, while Pumpkin pie contains 14mg.

Food types used in this article are Soybeans, mature seeds, raw and Pie, pumpkin, commercially prepared.

Infographic

Soybean raw vs Pumpkin pie 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.
Soybean raw
Soybean raw
10
:
0
Pumpkin pie
Pumpkin pie
Contains more Calcium +332.8%
Contains more Iron +1644.4%
Contains more Magnesium +1900%
Contains more Phosphorus +769.1%
Contains more Potassium +976%
Contains less Sodium -99.2%
Contains more Zinc +1153.8%
Contains more Copper +1020.3%
Contains more Manganese +1008.8%
Contains more Selenium +229.6%
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Pumpkin pie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 34% 10% 35% 15% 32% 11% 50% 30% 30%
Contains more Calcium +332.8%
Contains more Iron +1644.4%
Contains more Magnesium +1900%
Contains more Phosphorus +769.1%
Contains more Potassium +976%
Contains less Sodium -99.2%
Contains more Zinc +1153.8%
Contains more Copper +1020.3%
Contains more Manganese +1008.8%
Contains more Selenium +229.6%

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.
Soybean raw
Soybean raw
9
:
3
Pumpkin pie
Pumpkin pie
Contains more Vitamin E +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +393.8%
Contains more Vitamin B2 +601.6%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +498.4%
Contains more Folate +1342.3%
Contains more Vitamin K +256.1%
Contains more Vitamin A +15509.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Soybean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Pumpkin pie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 207% 16% 3% 0% 45% 29% 21% 28% 15% 20% 44% 33%
Contains more Vitamin E +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +393.8%
Contains more Vitamin B2 +601.6%
Contains more Vitamin B3 +46.6%
Contains more Vitamin B5 +75.4%
Contains more Vitamin B6 +498.4%
Contains more Folate +1342.3%
Contains more Vitamin K +256.1%
Contains more Vitamin A +15509.1%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
3
:
2
Pumpkin pie
Pumpkin pie
Contains more Protein +835.6%
Contains more Fats +104.5%
Contains more Other +331%
Contains more Carbs +15.5%
Contains more Water +490%
Soybean raw
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
Pumpkin pie
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more Protein +835.6%
Contains more Fats +104.5%
Contains more Other +331%
Contains more Carbs +15.5%
Contains more Water +490%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
1
:
2
Pumpkin pie
Pumpkin pie
Contains more Polyunsaturated fat +535.9%
Contains less Saturated Fat -31.1%
Equal in Monounsaturated Fat - 4.6
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Pumpkin pie
24% 55% 21%
Saturated Fat: 1.988 g
Monounsaturated Fat: 4.6 g
Polyunsaturated fat: 1.77 g
Contains more Polyunsaturated fat +535.9%
Contains less Saturated Fat -31.1%
Equal in Monounsaturated Fat - 4.6

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Pumpkin pie Opinion
Net carbs 20.86g 33.03g Pumpkin pie
Protein 36.49g 3.9g Soybean raw
Fats 19.94g 9.75g Soybean raw
Carbs 30.16g 34.83g Pumpkin pie
Calories 446kcal 243kcal Soybean raw
Starch 10.73g Pumpkin pie
Fructose 2.85g Pumpkin pie
Sugar 7.33g 18.88g Soybean raw
Fiber 9.3g 1.8g Soybean raw
Calcium 277mg 64mg Soybean raw
Iron 15.7mg 0.9mg Soybean raw
Magnesium 280mg 14mg Soybean raw
Phosphorus 704mg 81mg Soybean raw
Potassium 1797mg 167mg Soybean raw
Sodium 2mg 239mg Soybean raw
Zinc 4.89mg 0.39mg Soybean raw
Copper 1.658mg 0.148mg Soybean raw
Manganese 2.517mg 0.227mg Soybean raw
Selenium 17.8µg 5.4µg Soybean raw
Vitamin A 22IU 3434IU Pumpkin pie
Vitamin A RAE 1µg 448µg Pumpkin pie
Vitamin E 0.85mg 0.76mg Soybean raw
Vitamin D 0IU 2IU Pumpkin pie
Vitamin D 0µg 0.1µg Pumpkin pie
Vitamin C 6mg 0mg Soybean raw
Vitamin B1 0.874mg 0.177mg Soybean raw
Vitamin B2 0.87mg 0.124mg Soybean raw
Vitamin B3 1.623mg 1.107mg Soybean raw
Vitamin B5 0.793mg 0.452mg Soybean raw
Vitamin B6 0.377mg 0.063mg Soybean raw
Folate 375µg 26µg Soybean raw
Vitamin B12 0µg 0.35µg Pumpkin pie
Vitamin K 47µg 13.2µg Soybean raw
Tryptophan 0.591mg 0.048mg Soybean raw
Threonine 1.766mg 0.154mg Soybean raw
Isoleucine 1.971mg 0.158mg Soybean raw
Leucine 3.309mg 0.297mg Soybean raw
Lysine 2.706mg 0.192mg Soybean raw
Methionine 0.547mg 0.249mg Soybean raw
Phenylalanine 2.122mg 0.175mg Soybean raw
Valine 2.029mg 0.211mg Soybean raw
Histidine 1.097mg 0.088mg Soybean raw
Cholesterol 0mg 26mg Soybean raw
Saturated Fat 2.884g 1.988g Pumpkin pie
Monounsaturated Fat 4.404g 4.6g Pumpkin pie
Polyunsaturated fat 11.255g 1.77g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Pumpkin pie
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
38%
Pumpkin pie
Minerals Daily Need Coverage Score
244%
Soybean raw
26%
Pumpkin pie

Comparison summary

Which food is lower in Sugar?
Soybean raw
Soybean raw is lower in Sugar (difference - 11.55g)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 237mg)
Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 26mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Pumpkin pie
Pumpkin pie is lower in Saturated Fat (difference - 0.896g)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $3.4)

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 pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.