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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 Iron +374.3%
Contains more Calcium +403.6%
Contains more Potassium +95.5%
Contains more Copper +140.3%
Contains more Phosphorus +665.2%
Contains less Sodium -88.9%
Contains more Zinc +110.6%
Equal in Magnesium - 262
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 589% 84% 159% 200% 553% 134% 302% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 17% 82% 188% 230% 281% 40% 3%
Contains more Iron +374.3%
Contains more Calcium +403.6%
Contains more Potassium +95.5%
Contains more Copper +140.3%
Contains more Phosphorus +665.2%
Contains less Sodium -88.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 20% 2% 17% 0% 219% 201% 31% 48% 87% 0% 118% 282%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 1% 4% 0% 0% 9% 12% 6% 4% 9% 0% 0% 7%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
219%
Soybean
111%
Pumpkin seed
Carbohydrates
30%
Soybean
54%
Pumpkin seed
Fats
92%
Soybean
90%
Pumpkin seed

Comparison summary table

Pay attention at 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 Sugars ok
Lower in price ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Pumpkin seed
Pumpkin seed contains less Sugars (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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Soybean Pumpkin seed Opinion
Calories 446 446
Protein 36.49 18.55 Soybean
Fats 19.94 19.4 Soybean
Vitamin C 6 0.3 Soybean
Carbs 30.16 53.75 Pumpkin seed
Cholesterol 0 0
Vitamin D 0 0
Iron 15.7 3.31 Soybean
Calcium 277 55 Soybean
Potassium 1797 919 Soybean
Magnesium 280 262 Soybean
Sugars 7.33 Pumpkin seed
Fiber 9.3 18.4 Pumpkin seed
Copper 1.658 0.69 Soybean
Zinc 4.89 10.3 Pumpkin seed
Starch
Phosphorus 704 92 Soybean
Sodium 2 18 Soybean
Vitamin A 22 62 Pumpkin seed
Vitamin E 0.85 Soybean
Vitamin D 0 0
Vitamin B1 0.874 0.034 Soybean
Vitamin B2 0.87 0.052 Soybean
Vitamin B3 1.623 0.286 Soybean
Vitamin B5 0.793 0.056 Soybean
Vitamin B6 0.377 0.037 Soybean
Vitamin B12 0 0
Vitamin K 47 Soybean
Folate 375 9 Soybean
Trans Fat 0 Pumpkin seed
Saturated Fat 2.884 3.67 Soybean
Monounsaturated Fat 4.404 6.032 Pumpkin seed
Polyunsaturated fat 11.255 8.844 Soybean
Tryptophan 0.591 0.326 Soybean
Threonine 1.766 0.683 Soybean
Isoleucine 1.971 0.956 Soybean
Leucine 3.309 1.572 Soybean
Lysine 2.706 1.386 Soybean
Methionine 0.547 0.417 Soybean
Phenylalanine 2.122 0.924 Soybean
Valine 2.029 1.491 Soybean
Histidine 1.097 0.515 Soybean
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.