Soybean raw vs Pumpkin seed - In-Depth Nutrition Comparison
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Differences between Soybean raw and Pumpkin seed
- Soybean raw has more Iron, Copper, Folate, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Vitamin B6, while Pumpkin seed has more Zinc, and Fiber.
- Soybean raw's daily need coverage for Iron is 155% higher.
- Pumpkin seed contains 42 times less Folate than Soybean raw. Soybean raw contains 375µg of Folate, while Pumpkin seed contains 9µg.
The food types used in this comparison are Soybeans, mature seeds, raw and Seeds, pumpkin and squash seeds, whole, roasted, without salt.
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
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Calcium
+403.6%
Contains
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Iron
+374.3%
Contains
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Phosphorus
+665.2%
Contains
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Potassium
+95.5%
Contains
less
Sodium
-88.9%
Contains
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Copper
+140.3%
Contains
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Zinc
+110.6%
Equal in Magnesium - 262
Contains
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Calcium
+403.6%
Contains
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Iron
+374.3%
Contains
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Phosphorus
+665.2%
Contains
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Potassium
+95.5%
Contains
less
Sodium
-88.9%
Contains
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Copper
+140.3%
Contains
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Zinc
+110.6%
Equal in Magnesium - 262
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
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Vitamin C
+1900%
Contains
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Vitamin B1
+2470.6%
Contains
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Vitamin B2
+1573.1%
Contains
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Vitamin B3
+467.5%
Contains
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Vitamin B5
+1316.1%
Contains
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Vitamin B6
+918.9%
Contains
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Folate
+4066.7%
Contains
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Vitamin A
+181.8%
Contains
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Vitamin C
+1900%
Contains
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Vitamin B1
+2470.6%
Contains
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Vitamin B2
+1573.1%
Contains
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Vitamin B3
+467.5%
Contains
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Vitamin B5
+1316.1%
Contains
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Vitamin B6
+918.9%
Contains
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Folate
+4066.7%
Contains
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Vitamin A
+181.8%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+96.7%
Contains
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Water
+89.8%
Contains
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Other
+28.2%
Contains
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Carbs
+78.2%
Equal in Fats - 19.4
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
Protein:
18.55 g
Fats:
19.4 g
Carbs:
53.75 g
Water:
4.5 g
Other:
3.8 g
Contains
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Protein
+96.7%
Contains
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Water
+89.8%
Contains
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Other
+28.2%
Contains
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Carbs
+78.2%
Equal in Fats - 19.4
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-21.4%
Contains
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Polyunsaturated fat
+27.3%
Contains
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Monounsaturated Fat
+37%
Saturated Fat:
2.884 g
Monounsaturated Fat:
4.404 g
Polyunsaturated fat:
11.255 g
Saturated Fat:
3.67 g
Monounsaturated Fat:
6.032 g
Polyunsaturated fat:
8.844 g
Contains
less
Saturated Fat
-21.4%
Contains
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Polyunsaturated fat
+27.3%
Contains
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Monounsaturated Fat
+37%
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.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 20.86g | 35.35g |
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| Protein | 36.49g | 18.55g |
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| Fats | 19.94g | 19.4g |
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| Carbs | 30.16g | 53.75g |
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| Calories | 446kcal | 446kcal | |
| Sugar | 7.33g |
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| Fiber | 9.3g | 18.4g |
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| Calcium | 277mg | 55mg |
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| Iron | 15.7mg | 3.31mg |
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| Magnesium | 280mg | 262mg |
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| Phosphorus | 704mg | 92mg |
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| Potassium | 1797mg | 919mg |
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| Sodium | 2mg | 18mg |
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| Zinc | 4.89mg | 10.3mg |
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| Copper | 1.658mg | 0.69mg |
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| Vitamin A | 22IU | 62IU |
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| Vitamin A RAE | 1µg | 3µg |
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| Vitamin E | 0.85mg |
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| Vitamin C | 6mg | 0.3mg |
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| Vitamin B1 | 0.874mg | 0.034mg |
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| Vitamin B2 | 0.87mg | 0.052mg |
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| Vitamin B3 | 1.623mg | 0.286mg |
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| Vitamin B5 | 0.793mg | 0.056mg |
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| Vitamin B6 | 0.377mg | 0.037mg |
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| Folate | 375µg | 9µg |
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| Vitamin K | 47µg |
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| Tryptophan | 0.591mg | 0.326mg |
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| Threonine | 1.766mg | 0.683mg |
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| Isoleucine | 1.971mg | 0.956mg |
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| Leucine | 3.309mg | 1.572mg |
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| Lysine | 2.706mg | 1.386mg |
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| Methionine | 0.547mg | 0.417mg |
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| Phenylalanine | 2.122mg | 0.924mg |
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| Valine | 2.029mg | 1.491mg |
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| Histidine | 1.097mg | 0.515mg |
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| Saturated Fat | 2.884g | 3.67g |
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| Monounsaturated Fat | 4.404g | 6.032g |
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| Polyunsaturated fat | 11.255g | 8.844g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
85%
4%
Minerals Daily Need Coverage Score
252%
120%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean raw is lower in Saturated Fat (difference - 0.786g)
Which food is lower in glycemic index?
Soybean raw is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean raw is relatively richer in minerals
Which food is richer in vitamins?
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Pumpkin seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Pumpkin seed is cheaper (difference - $1.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)