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

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Differences between Soybean raw and Pumpkin seeds

  • Soybean raw has more Iron, Copper, Folate, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Vitamin B6, while Pumpkin seeds has more Zinc, and Fiber.
  • Soybean raw's daily need coverage for Iron is 155% higher.
  • Pumpkin seeds contain 42 times less Folate than Soybean raw. Soybean raw contains 375µg of Folate, while Pumpkin seeds contain 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 seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more CalciumCalcium +403.6%
Contains more PotassiumPotassium +95.5%
Contains more IronIron +374.3%
Contains more CopperCopper +140.3%
Contains more PhosphorusPhosphorus +665.2%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +407.5%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +110.6%
~equal in Magnesium ~262mg

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% 1.3% 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 1% 3.7% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2470.6%
Contains more Vitamin B2Vitamin B2 +1573.1%
Contains more Vitamin B3Vitamin B3 +467.5%
Contains more Vitamin B5Vitamin B5 +1316.1%
Contains more Vitamin B6Vitamin B6 +918.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +4066.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +181.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +96.7%
Contains more WaterWater +89.8%
Contains more OtherOther +28.2%
Contains more CarbsCarbs +78.2%
~equal in Fats ~19.4g

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
20% 33% 48%
Saturated Fat: Sat. Fat 3.67 g
Monounsaturated Fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains less Sat. FatSaturated Fat -21.4%
Contains more Poly. FatPolyunsaturated fat +27.3%
Contains more Mono. FatMonounsaturated 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 seeds
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 seeds Opinion
Calories 446kcal 446kcal
Protein 36.49g 18.55g Soybean raw
Fats 19.94g 19.4g Soybean raw
Vitamin C 6mg 0.3mg Soybean raw
Net carbs 20.86g 35.35g Pumpkin seeds
Carbs 30.16g 53.75g Pumpkin seeds
Magnesium 280mg 262mg Soybean raw
Calcium 277mg 55mg Soybean raw
Potassium 1797mg 919mg Soybean raw
Iron 15.7mg 3.31mg Soybean raw
Sugar 7.33g Pumpkin seeds
Fiber 9.3g 18.4g Pumpkin seeds
Copper 1.658mg 0.69mg Soybean raw
Zinc 4.89mg 10.3mg Pumpkin seeds
Phosphorus 704mg 92mg Soybean raw
Sodium 2mg 18mg Soybean raw
Vitamin A 22IU 62IU Pumpkin seeds
Vitamin A 1µg 3µg Pumpkin seeds
Vitamin E 0.85mg Soybean raw
Manganese 2.517mg 0.496mg Soybean raw
Selenium 17.8µg 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
Vitamin K 47µg Soybean raw
Folate 375µg 9µg Soybean raw
Choline 115.9mg Soybean raw
Saturated Fat 2.884g 3.67g Soybean raw
Monounsaturated Fat 4.404g 6.032g Pumpkin seeds
Polyunsaturated fat 11.255g 8.844g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Pumpkin seeds
Low Calories diet Equal
Low Fats diet ok
Low Carbs 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
83%
Soybean raw
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
244%
Soybean raw
103%
Pumpkin seeds

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 seeds
Pumpkin seeds is lower in Sugar (difference - 7.33g)
Which food is cheaper?
Pumpkin seeds
Pumpkin seeds 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 seeds - 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.