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  6. Pumpkin seeds vs. Soybean raw

Pumpkin seeds vs. Soybean raw — In-Depth Nutrition Comparison

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Differences between pumpkin seeds and soybean raw

  • Pumpkin seeds have more zinc and fiber, while soybean raw has more iron, copper, folate, manganese, phosphorus, vitamin B1, vitamin B2, and protein.
  • Soybean raw's daily need coverage for iron is 155% higher.
  • Soybean raw contains 2 times less zinc than pumpkin seeds. Pumpkin seeds contain 10.3mg of zinc, while soybean raw contains 4.89mg.

The food types used in this comparison are Seeds, pumpkin, and squash seeds, whole, roasted, without salt and Soybeans, mature seeds, raw.

Infographic

Pumpkin seeds vs Soybean raw infographic
Infographic link

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.
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%
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%
Contains more ZincZinc +110.6%
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 +∞%
~equal in Magnesium ~280mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 1% 0% 1% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 0.33% 17% 219% 201% 30% 48% 87% 0% 118% 281%
Contains more Vitamin AVitamin A +200%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Soybean raw DV% diff.
Iron 3.31mg 15.7mg 155%
Copper 0.69mg 1.658mg 108%
Folate 9µg 375µg 92%
Manganese 0.496mg 2.517mg 88%
Phosphorus 92mg 704mg 87%
Vitamin B1 0.034mg 0.874mg 70%
Vitamin B2 0.052mg 0.87mg 63%
Zinc 10.3mg 4.89mg 49%
Vitamin K 47µg 39%
Protein 18.55g 36.49g 36%
Fiber 18.4g 9.3g 36%
Selenium 17.8µg 32%
Potassium 919mg 1797mg 26%
Vitamin B6 0.037mg 0.377mg 26%
Calcium 55mg 277mg 22%
Choline 115.9mg 21%
Polyunsaturated fat 8.844g 11.255g 16%
Vitamin B5 0.056mg 0.793mg 15%
Carbs 53.75g 30.16g 8%
Vitamin B3 0.286mg 1.623mg 8%
Vitamin C 0.3mg 6mg 6%
Vitamin E 0.85mg 6%
Magnesium 262mg 280mg 4%
Saturated fat 3.67g 2.884g 4%
Monounsaturated fat 6.032g 4.404g 4%
Fats 19.4g 19.94g 1%
Sodium 18mg 2mg 1%
Calories 446kcal 446kcal 0%
Protein per 100 calories 4.2g 8.2g N/A
Calories per 10 g protein 240kcal 122kcal N/A
Weight per 100 calories 22g 22g N/A
Unsaturated / Saturated Fat ratio 4.1 5.4 N/A
Net carbs 35.35g 20.86g N/A
Sugar 7.33g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.326mg 0.591mg 0%
Threonine 0.683mg 1.766mg 0%
Isoleucine 0.956mg 1.971mg 0%
Leucine 1.572mg 3.309mg 0%
Lysine 1.386mg 2.706mg 0%
Methionine 0.417mg 0.547mg 0%
Phenylalanine 0.924mg 2.122mg 0%
Valine 1.491mg 2.029mg 0%
Histidine 0.515mg 1.097mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +78.2%
Contains more ProteinProtein +96.7%
Contains more WaterWater +89.8%
~equal in Fats ~19.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains more Mono. FatMonounsaturated fat +37%
Contains less Sat. FatSaturated fat -21.4%
Contains more Poly. FatPolyunsaturated fat +27.3%

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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/nutrients
  2. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.