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Soybean vs Pumpkin seed - In-Depth Nutrition Comparison

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Differences between Soybean and Pumpkin seed

  • Soybean has more Iron, Copper, Folate, Manganese, Phosphorus, Vitamin B1, Vitamin B2, and Vitamin B6, while Pumpkin seed has more Zinc, and Fiber.
  • Soybean's daily need coverage for Iron is 155% higher.
  • Pumpkin seed contains 42 times less Folate than Soybean. Soybean 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 vs Pumpkin seed 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 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 Zinc +110.6%
Equal in Magnesium - 262
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 125% 188% 40% 82% 3% 281% 230%
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 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 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%
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%
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%

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.
Soybean 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 Pumpkin seed Opinion
Net carbs 20.86g 35.35g Pumpkin seed
Protein 36.49g 18.55g Soybean
Fats 19.94g 19.4g Soybean
Carbs 30.16g 53.75g Pumpkin seed
Calories 446kcal 446kcal
Starch g g
Fructose g g
Sugar 7.33g g Pumpkin seed
Fiber 9.3g 18.4g Pumpkin seed
Calcium 277mg 55mg Soybean
Iron 15.7mg 3.31mg Soybean
Magnesium 280mg 262mg Soybean
Phosphorus 704mg 92mg Soybean
Potassium 1797mg 919mg Soybean
Sodium 2mg 18mg Soybean
Zinc 4.89mg 10.3mg Pumpkin seed
Copper 1.658mg 0.69mg Soybean
Vitamin A 22IU 62IU Pumpkin seed
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0.3mg Soybean
Vitamin B1 0.874mg 0.034mg Soybean
Vitamin B2 0.87mg 0.052mg Soybean
Vitamin B3 1.623mg 0.286mg Soybean
Vitamin B5 0.793mg 0.056mg Soybean
Vitamin B6 0.377mg 0.037mg Soybean
Folate 375µg 9µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.326mg Soybean
Threonine 1.766mg 0.683mg Soybean
Isoleucine 1.971mg 0.956mg Soybean
Leucine 3.309mg 1.572mg Soybean
Lysine 2.706mg 1.386mg Soybean
Methionine 0.547mg 0.417mg Soybean
Phenylalanine 2.122mg 0.924mg Soybean
Valine 2.029mg 1.491mg Soybean
Histidine 1.097mg 0.515mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Pumpkin seed
Saturated Fat 2.884g 3.67g Soybean
Monounsaturated Fat 4.404g 6.032g Pumpkin seed
Polyunsaturated fat 11.255g 8.844g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Pumpkin seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
4
Pumpkin seed
Mineral Summary Score
252
Soybean
120
Pumpkin seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
111%
Pumpkin seed
Carbohydrates
30%
Soybean
54%
Pumpkin seed
Fats
92%
Soybean
90%
Pumpkin seed

Comparison summary

Which food contains less Sodium?
Soybean
Soybean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Soybean
Soybean is lower in Saturated Fat (difference - 0.786g)
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is richer in vitamins?
Soybean
Soybean 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - 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.