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  6. Soybean raw vs. Pumpkin seed

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

Soybean raw vs Pumpkin seed 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
9
:
1
Pumpkin seed
Pumpkin seed
Contains more Calcium +403.6%
Contains more Iron +374.3%
Contains more Phosphorus +665.2%
Contains more Potassium +95.5%
Contains less Sodium -88.9%
Contains more Copper +140.3%
Contains more Manganese +407.5%
Contains more Zinc +110.6%
Equal in Magnesium - 262
Soybean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Pumpkin seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 125% 188% 40% 82% 3% 281% 230% 65% 0%
Contains more Calcium +403.6%
Contains more Iron +374.3%
Contains more Phosphorus +665.2%
Contains more Potassium +95.5%
Contains less Sodium -88.9%
Contains more Copper +140.3%
Contains more Manganese +407.5%
Contains more 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Soybean raw
Soybean raw
9
:
1
Pumpkin seed
Pumpkin seed
Contains more Vitamin C +1900%
Contains more Vitamin B1 +2470.6%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +467.5%
Contains more Vitamin B5 +1316.1%
Contains more Vitamin B6 +918.9%
Contains more Folate +4066.7%
Contains more Vitamin A +181.8%
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 seed
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 C +1900%
Contains more Vitamin B1 +2470.6%
Contains more Vitamin B2 +1573.1%
Contains more Vitamin B3 +467.5%
Contains more Vitamin B5 +1316.1%
Contains more Vitamin B6 +918.9%
Contains more Folate +4066.7%
Contains more Vitamin A +181.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soybean raw
Soybean raw
4
:
1
Pumpkin seed
Pumpkin seed
Contains more Protein +96.7%
Contains more Water +89.8%
Contains more Other +28.2%
Contains more Carbs +78.2%
Equal in Fats - 19.4
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 seed
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 Protein +96.7%
Contains more Water +89.8%
Contains more Other +28.2%
Contains more Carbs +78.2%
Equal in Fats - 19.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soybean raw
Soybean raw
2
:
1
Pumpkin seed
Pumpkin seed
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +27.3%
Contains more Monounsaturated Fat +37%
Soybean raw
16% 24% 61%
Saturated Fat: 2.884 g
Monounsaturated Fat: 4.404 g
Polyunsaturated fat: 11.255 g
Pumpkin seed
20% 33% 48%
Saturated Fat: 3.67 g
Monounsaturated Fat: 6.032 g
Polyunsaturated fat: 8.844 g
Contains less Saturated Fat -21.4%
Contains more Polyunsaturated fat +27.3%
Contains more Monounsaturated Fat +37%

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 seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean raw Pumpkin seed Opinion
Net carbs 20.86g 35.35g Pumpkin seed
Protein 36.49g 18.55g Soybean raw
Fats 19.94g 19.4g Soybean raw
Carbs 30.16g 53.75g Pumpkin seed
Calories 446kcal 446kcal
Sugar 7.33g Pumpkin seed
Fiber 9.3g 18.4g Pumpkin seed
Calcium 277mg 55mg Soybean raw
Iron 15.7mg 3.31mg Soybean raw
Magnesium 280mg 262mg Soybean raw
Phosphorus 704mg 92mg Soybean raw
Potassium 1797mg 919mg Soybean raw
Sodium 2mg 18mg Soybean raw
Zinc 4.89mg 10.3mg Pumpkin seed
Copper 1.658mg 0.69mg Soybean raw
Manganese 2.517mg 0.496mg Soybean raw
Selenium 17.8µg Soybean raw
Vitamin A 22IU 62IU Pumpkin seed
Vitamin A RAE 1µg 3µg Pumpkin seed
Vitamin E 0.85mg Soybean raw
Vitamin C 6mg 0.3mg Soybean raw
Vitamin B1 0.874mg 0.034mg Soybean raw
Vitamin B2 0.87mg 0.052mg Soybean raw
Vitamin B3 1.623mg 0.286mg Soybean raw
Vitamin B5 0.793mg 0.056mg Soybean raw
Vitamin B6 0.377mg 0.037mg Soybean raw
Folate 375µg 9µg Soybean raw
Vitamin K 47µg Soybean raw
Tryptophan 0.591mg 0.326mg Soybean raw
Threonine 1.766mg 0.683mg Soybean raw
Isoleucine 1.971mg 0.956mg Soybean raw
Leucine 3.309mg 1.572mg Soybean raw
Lysine 2.706mg 1.386mg Soybean raw
Methionine 0.547mg 0.417mg Soybean raw
Phenylalanine 2.122mg 0.924mg Soybean raw
Valine 2.029mg 1.491mg Soybean raw
Histidine 1.097mg 0.515mg Soybean raw
Saturated Fat 2.884g 3.67g Soybean raw
Monounsaturated Fat 4.404g 6.032g Pumpkin seed
Polyunsaturated fat 11.255g 8.844g Soybean raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
4%
Pumpkin seed
Minerals Daily Need Coverage Score
244%
Soybean raw
103%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean raw
Soybean raw is lower in Saturated Fat (difference - 0.786g)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 14)
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 Sugar?
Pumpkin seed
Pumpkin seed is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Pumpkin seed
Pumpkin seed is cheaper (difference - $1.2)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.