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, and vitamin B6; however, pumpkin seeds have more zinc, fiber, magnesium, copper, fats, and carbs.
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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Soybean

Pumpkin seeds

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Soybean

Pumpkin seeds

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 Vitamin AVitamin A

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Vitamin B1	0.155mg	0.034mg	10%
Monounsaturated fat	1.981g	6.032g	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%
Protein per 100 calories	11g	4.2g	N/A
Calories per 10 g protein	94kcal	240kcal	N/A
Weight per 100 calories	58g	22g	N/A
Unsaturated / Saturated Fat ratio	5.4	4.1	N/A
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%