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  6. Soybean vs. Pumpkin seeds

Soybean vs. Pumpkin seeds — In-Depth Nutrition Comparison

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Important differences between soybeans and pumpkin seeds

  • Soybeans have more iron, phosphorus, vitamin B2, vitamin B6, and manganese; however, pumpkin seeds have more zinc, fiber, magnesium, copper, and potassium.
  • Pumpkin seeds' daily need coverage for zinc is 83% more.
  • Soybeans have 6 times more vitamin B6 than pumpkin seeds. Soybeans have 0.234mg of vitamin B6, while pumpkin seeds have 0.037mg.

The food varieties used in the comparison are Soybeans, mature cooked, boiled, without salt and Seeds, pumpkin, and squash seeds, whole, roasted, without salt.

Infographic

Soybean 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 61% 31% 45% 193% 136% 31% 105% 0.13% 107% 40%
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 +85.5%
Contains more IronIron +55.3%
Contains more PhosphorusPhosphorus +166.3%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +66.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +204.7%
Contains more PotassiumPotassium +78.4%
Contains more CopperCopper +69.5%
Contains more ZincZinc +795.7%

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
Soybean
10
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 5.7% 0% 7% 0% 39% 66% 7.5% 11% 54% 0% 48% 41% 26%
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 +466.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +355.9%
Contains more Vitamin B2Vitamin B2 +448.1%
Contains more Vitamin B3Vitamin B3 +39.5%
Contains more Vitamin B5Vitamin B5 +219.6%
Contains more Vitamin B6Vitamin B6 +532.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +500%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean Pumpkin seeds DV% diff.
Zinc 1.15mg 10.3mg 83%
Fiber 6g 18.4g 50%
Magnesium 86mg 262mg 42%
Copper 0.407mg 0.69mg 31%
Polyunsaturated fat 5.064g 8.844g 25%
Iron 5.14mg 3.31mg 23%
Phosphorus 245mg 92mg 22%
Vitamin B2 0.285mg 0.052mg 18%
Fats 8.97g 19.4g 16%
Vitamin K 19.2µg 16%
Carbs 8.36g 53.75g 15%
Vitamin B6 0.234mg 0.037mg 15%
Calories 172kcal 446kcal 14%
Manganese 0.824mg 0.496mg 14%
Selenium 7.3µg 13%
Potassium 515mg 919mg 12%
Folate 54µg 9µg 11%
Saturated fat 1.297g 3.67g 11%
Monounsaturated fat 1.981g 6.032g 10%
Vitamin B1 0.155mg 0.034mg 10%
Choline 47.5mg 9%
Calcium 102mg 55mg 5%
Vitamin C 1.7mg 0.3mg 2%
Vitamin E 0.35mg 2%
Vitamin B5 0.179mg 0.056mg 2%
Protein 18.21g 18.55g 1%
Sodium 1mg 18mg 1%
Vitamin B3 0.399mg 0.286mg 1%
Net carbs 2.36g 35.35g N/A
Sugar 3g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.242mg 0.326mg 0%
Threonine 0.723mg 0.683mg 0%
Isoleucine 0.807mg 0.956mg 0%
Leucine 1.355mg 1.572mg 0%
Lysine 1.108mg 1.386mg 0%
Methionine 0.224mg 0.417mg 0%
Phenylalanine 0.869mg 0.924mg 0%
Valine 0.831mg 1.491mg 0%
Histidine 0.449mg 0.515mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 9% 8% 63% 2%
Protein: 18.21 g
Fats: 8.97 g
Carbs: 8.36 g
Water: 62.55 g
Other: 1.91 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 WaterWater +1290%
Contains more FatsFats +116.3%
Contains more CarbsCarbs +542.9%
Contains more OtherOther +99%
~equal in Protein ~18.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 1.297 g
Monounsaturated fat: Mono. Fat 1.981 g
Polyunsaturated fat: Poly. Fat 5.064 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 -64.7%
Contains more Mono. FatMonounsaturated fat +204.5%
Contains more Poly. FatPolyunsaturated fat +74.6%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174271/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.