Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
soy protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and soy protein powder:
Both pumpkin seeds and soy protein powder are high in calories. Pumpkin seed has 15% more calories than soy protein powder - pumpkin seed has 446 calories per 100 grams and soy protein powder has 388 calories.
For macronutrient ratios, pumpkin seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to soy protein powder per calorie. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for soy protein powder, 57:30:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Soy Protein Powder | |
|---|---|---|
| Protein | 16% | 57% |
| Carbohydrates | 46% | 30% |
| Fat | 38% | 13% |
| Alcohol | ~ | ~ |
Pumpkin seed is high in carbohydrates and soy protein powder has 46% less carbohydrates than pumpkin seed - pumpkin seed has 53.8g of total carbs per 100 grams and soy protein powder has 28.9g of carbohydrates.
Both pumpkin seeds and soy protein powder are high in dietary fiber. Pumpkin seed has 175% more dietary fiber than soy protein powder - pumpkin seed has 18.4g of dietary fiber per 100 grams and soy protein powder has 6.7g of dietary fiber.
Soy protein powder is high in sugar and pumpkin seed has less sugar than soy protein powder - soy protein powder has 22.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Both pumpkin seeds and soy protein powder are high in protein. Soy protein powder has 200% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and soy protein powder has 55.6g of protein.
Soy protein powder has 70% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and soy protein powder has 1.1g of saturated fat.
Pumpkin seeds and soy protein powder contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and soy protein powder does not contain significant amounts.
Pumpkin seeds and soy protein powder contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and soy protein powder does not contain significant amounts.
Soy protein powder has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, pumpkin seed contains more pantothenic acid.
| Pumpkin Seeds | Soy Protein Powder | |
|---|---|---|
| Thiamin | 0.034 MG | 0.288 MG |
| Riboflavin | 0.052 MG | 0.164 MG |
| Niacin | 0.286 MG | 2.357 MG |
| Pantothenic acid | 0.056 MG | ~ |
| Vitamin B6 | 0.037 MG | 0.164 MG |
| Folate | 9 UG | 289 UG |
Both pumpkin seeds and soy protein powder are high in calcium. Soy protein powder has 224% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and soy protein powder has 178mg of calcium.
Both pumpkin seeds and soy protein powder are high in iron. Soy protein powder has 263% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and soy protein powder has 12mg of iron.
Both pumpkin seeds and soy protein powder are high in potassium. Pumpkin seed is very similar to pumpkin seed for potassium - pumpkin seed has 919mg of potassium per 100 grams and soy protein powder has 933mg of potassium.
For omega-3 fatty acids, soy protein powder has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Pumpkin Seeds | Soy Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.32 G |
| Total | 0.077 G | 0.32 G |
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than soy protein powder per 100 grams.
| Pumpkin Seeds | Soy Protein Powder | |
|---|---|---|
| linoleic acid | 8.759 G | 2.381 G |
| Total | 8.759 G | 2.381 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Soy Protein Powder (Protein powder, soy based, NFS) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Soy Protein Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||