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  6. Soybean raw vs. Pumpkin seeds

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 have 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% 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 1% 1% 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 +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Pumpkin seeds DV% diff.
Iron 15.7mg 3.31mg 155%
Copper 1.658mg 0.69mg 108%
Folate 375µg 9µg 92%
Manganese 2.517mg 0.496mg 88%
Phosphorus 704mg 92mg 87%
Vitamin B1 0.874mg 0.034mg 70%
Vitamin B2 0.87mg 0.052mg 63%
Zinc 4.89mg 10.3mg 49%
Vitamin K 47µg 39%
Fiber 9.3g 18.4g 36%
Protein 36.49g 18.55g 36%
Selenium 17.8µg 32%
Potassium 1797mg 919mg 26%
Vitamin B6 0.377mg 0.037mg 26%
Calcium 277mg 55mg 22%
Choline 115.9mg 21%
Polyunsaturated fat 11.255g 8.844g 16%
Vitamin B5 0.793mg 0.056mg 15%
Vitamin B3 1.623mg 0.286mg 8%
Carbs 30.16g 53.75g 8%
Vitamin C 6mg 0.3mg 6%
Vitamin E 0.85mg 6%
Magnesium 280mg 262mg 4%
Monounsaturated fat 4.404g 6.032g 4%
Saturated fat 2.884g 3.67g 4%
Fats 19.94g 19.4g 1%
Sodium 2mg 18mg 1%
Calories 446kcal 446kcal 0%
Net carbs 20.86g 35.35g N/A
Sugar 7.33g N/A
Vitamin A 1µg 3µg 0%
Tryptophan 0.591mg 0.326mg 0%
Threonine 1.766mg 0.683mg 0%
Isoleucine 1.971mg 0.956mg 0%
Leucine 3.309mg 1.572mg 0%
Lysine 2.706mg 1.386mg 0%
Methionine 0.547mg 0.417mg 0%
Phenylalanine 2.122mg 0.924mg 0%
Valine 2.029mg 1.491mg 0%
Histidine 1.097mg 0.515mg 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
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%

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.