Soy Flour vs. Pumpkin Seeds
Nutrition comparison of Soy Flour and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and pumpkin seeds:
- Both pumpkin seeds and soy flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Soy flour has 65% less saturated fat than pumpkin seed.
- Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and soy flour are high in calories. Pumpkin seed has 20% more calories than soy flour - pumpkin seed has 446 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, lighter in carbs and lighter in fat compared to pumpkin seeds per calorie. Soy flour has a macronutrient ratio of 49:31:20 and for pumpkin seeds, 16:46:39 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Pumpkin Seeds | |
|---|---|---|
| Protein | 49% | 16% |
| Carbohydrates | 31% | 46% |
| Fat | 20% | 39% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and soy flour are high in carbohydrates. Pumpkin seed has 75% more carbohydrates than soy flour - pumpkin seed has 53.8g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both pumpkin seeds and soy flour are high in dietary fiber. Pumpkin seed has 15% more dietary fiber than soy flour - pumpkin seed has 18.4g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Pumpkin seed has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and soy flour are high in protein. Soy flour has 169% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Soy flour has 65% less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and soy flour contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Vitamin A
Pumpkin seeds and soy flour contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and soy flour has 2ug of Vitamin A.
Vitamin E
Soy flour has more Vitamin E than pumpkin seed - soy flour has 0.55mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Soy flour and pumpkin seeds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Soy flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soy Flour | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 1.088 MG | 0.034 MG |
| Riboflavin | 0.28 MG | 0.052 MG |
| Niacin | 2.95 MG | 0.286 MG |
| Pantothenic acid | 1.55 MG | 0.056 MG |
| Vitamin B6 | 1.05 MG | 0.037 MG |
| Folate | 289 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and soy flour are high in calcium. Soy flour has 418% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both pumpkin seeds and soy flour are high in iron. Soy flour has 148% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both pumpkin seeds and soy flour are high in potassium. Soy flour has 127% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than pumpkin seed per 100 grams.
| Soy Flour | Pumpkin Seeds | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.077 G |
| Total | 0.555 G | 0.077 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than soy flour per 100 grams.
| Soy Flour | Pumpkin Seeds | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 8.759 G |
| Total | 3.685 G | 8.759 G |
Customize your serving size
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: Soy Flour (Soy flour, low-fat) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Soy Flour g
()
|
Daily Values (%) |
Pumpkin Seeds 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 % |
|
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 % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pumpkin seeds or soy flour contain more calories in 100 grams?Both pumpkin seeds and soy flour are high in calories. Pumpkin seed has 20% more calories than soy flour - pumpkin seed has 446 calories in 100g and soy flour has 372 calories.
Is pumpkin seeds or soy flour better for protein?
Both pumpkin seeds and soy flour are high in protein. Soy flour has 170% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and soy flour has 49.8g of protein.
Does pumpkin seeds or soy flour have more carbohydrates?
By weight, both pumpkin seeds and soy flour are high in carbohydrates. pumpkin seed has 80% more carbohydrates than soy flour - pumpkin seed has 53.8g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does pumpkin seeds or soy flour contain more calcium?
Both pumpkin seeds and soy flour are high in calcium. Soy flour has 420% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does pumpkin seeds or soy flour contain more iron?
Both pumpkin seeds and soy flour are high in iron. Soy flour has 150% more iron than pumpkin seed - pumpkin seed has 3.3mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does pumpkin seeds or soy flour contain more potassium?
Both pumpkin seeds and soy flour are high in potassium. Soy flour has 130% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and soy flour has 2090mg of potassium.